chocolate protein freezer fudge

Do you ever have days where you just feel like you CRUSHED it? Like you were in the zone. You were the ultimate mom. You said all the right things in your business meeting. You raced from soccer to hockey to swimming lessons and back again - and you were on time for all of them. You landed the client. You got your kids to eat vegetables for breakfast. You landed that 580 at the ski hill park. You surprised your wife with the dinner of her dreams. Or some sort of combination of some of those things and a few others?

Thats the kind of day I had today. And boy was I glad that I had a few of these left in the freezer (because who has time to crush everything in the day AND feed yourself all the meals and snacks to fuel it?).

Enter: the protein bite.

Seriously. It is the ultimate snack! On any given day, some variation of this recipe is usually keeping me going. Not only is it a super simple recipe (you can make it in 5 minutes!) but it also isn’t so hard to eat (because it’s delicious!).

My wish for you is that you’ll also have some of these lying around in your freezer the next time you have a day to crush to

  • 1/2 cup sunflower seeds

  • 1/2 cup runny conventional tahini

  • 4 scoops vanilla (or chocolate) protein. I use this one.

  • 1 tbsp carob powder

  • 2 tbsp cocoa powder

  • 1/2 tsp salt

  • 1-2 tbsp honey, melted

  • 1/3 cup coconut oil

Combine all ingredients in a food processor or high speed blender until smooth (a little bit of texture is a-ok).

Line a small baking dish (such as a brownie pan, loaf tin or even a glass tupperware container) with baking paper. Pour the mixture into the pan. Freeze until solid. Cut into pieces and eat directly from the freezer.



+ If you don’t have carob powder, feel free to replace it with cocoa powder

+ Feel free to sub any type of protein here - or leave it out entirely if you’re not digging it.

+ Sadly this recipe doesn’t travel well though, so it’s best consumed straight out of the freezer at home.

Planning dinners & what we eat in our house on the regular

Let me start off this post by reiterating that I am by no means a family food planning expert. Like it’s not even something that I really enjoy. The shift in our house from a couple who rarely sits down and eats a fully cooked dinner, to one where we’ve got a picky toddler and frequently host other families for meals has been a real stretch for me. Like really.

By my nature, I am a “go see what looks good + in season + on sale at the grocery store and then magically make dinner out of it” kind of girl. But i’m realizing that this strategy doesn’t work great all of the time. Especially with toddlers. And even when it does, it requires a lot of creative energy which means I have less creative energy to offer in other areas of my life - like my toddler.

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One of my all time favourite podcasters, The Lazy Genius, has some really great tips for simple meal planning strategies. I like how she is also realistic about the fact that she likes kale, but her kids don’t and at this point in her life, she just isn’t buying it at the grocery store. Not that she won’t ever again, but this is a season where she sticks to the well-loved basics. Brilliant!

I’m definitely not about to stop buying kale at the grocery store, because I happen to love it and so does my kiddo (crazy, I know). But i’m sure there are many of you that would appreciate this simplified approach. If you’d like more advice from her, check out these podcasts: #75 - The Lazy Genius Stocks the Kitchen + #76 - The Lazy Genius Meal Plan and this blog post: Create a Meal Plan that will save your life and make you look pretty.

Okay, so back to me.


There are a few staples in our house that we love and i’ve been working on having a list of like 15 dinners that we are eating constantly and then sprinkling in 1 or 2 new ones every once in awhile. I still like to improvise and use what we’ve got in the fridge/what is on sale at the grocery store. So please take this list with a grain of salt (literally). I find it really helps to have a good basic understanding of cooking and baking sciences so that I can replace or sub things out depending on what i’ve got on hand. I highly recommend following the SALT, FAT, ACID, HEAT guidelines (basically include each of these in every dish!). If you bake gluten free or prefer to use different grains then take the time to learn about their properties and identify when you might need more liquid with a certain type of flour, or which things will need extra eggs, or how to use flax eggs and aquafaba instead of eggs, or when to use baking soda vs baking powder, or how to make buttermilk with apple cider vinegar…those types of things.

Once you’ve got the basics down, create your own favourite list. I find it helps to keep these recipes all in one place. Either with photos of the recipes on your phone in a specific folder, a pinterest board or a legit paper recipe box (!!). Find the things that actually ARE easy for you and your family likes - just because it works for me, doesn’t mean it will work for you and vice versa. Alright, here’s my list.


roasted veggies + SAlad type things

Honestly. Roast anything tossed with a wee bit of oil and salt (spices too if you want to get crazy) at 425, tossing every 10 minutes until brown and crispy and you’ve got a bowl full of CANDY!! ++sausage and homemade pantry peanut sauce (this stuff is GOLD) and you’ve got dinner. Or get creative!!

Za’atar Roasted Cauliflower

Black and Wild Rice Salad with Roasted Squash

Winter Nourish Bowls with Orange Miso Dressing

Thai Kale Salad with Peanut Dressing

Glory Bowl (a canmore classic!)

Roasted Vegetable Quinoa

Taco Bowls

+ another favourite = roasted veggies blended into soup. I like parsnip, carrot + yellow beet roasted until brown, then blended with coconut cream and water + some spices!…just throw it all in the vitamix after you roast the veggies and voila! soup!

sheet pan fajitas or tacos

I typically like to keep these corn tortillas in the freezer because my husband loves them - i prefer to just eat the goods on top of steamed greens in a bowl.

Chipotle Portobello Tacos

Sheet Pan Chicken Fajitas

Vegetarian Sheet Pan Tacos

Sheet Pan Squash Tacos

Sheet Pan Shrimp tacos

Vegan dahl or stew type things

There are literally so many more of these types of recipes I could share. I find this category one of the EASIEST and fastest dinner options for our family.

The no-recipe curry

Dal Stuffed Sweet Potatoes - I often make this and just eat it from a bowl!

Spicy Peanut Stew - this is a legit household favorite. you can also use (pre-cut) butternut squash, or sweet potato)

Lentil Soup

Ethiopian Berbere Lentils

Garlicky Kale and White Bean Stew

Slow cooker lentil soup with sweet potatoes, coconut, spinach and lime

Vegan Chili

Slow Cooker Taco Lentil Soup

Chili and STEWs with Meat in them

Easy Shredded Chicken Curry

Chicken Tortilla Soup

Meat and Veggie Chili (we love this with cornbread!)

Slow Cooker Turkey and White Bean Chili (or this Slow Cooker Black Bean Pumpkin Turkey Chili also looks delicious)

Weeknight Chicken Curry

Slow Cooker Moroccan Chicken

Meal Prep Meat (Add these to saladS, Roasted veg, or eat as a snack)

Slow Cooker Sesame Ginger Chicken

Egg-free Meatballs (You can also use chicken or white turkey, I also like to add A LOT of fresh chopped herbs)

Basic Ground Beef

Seriously Basic Roast Chicken

stir fry with whatever is going bad in the fridge.

This legit doesn’t need a recipe. If you’re going to use meat (chicken, beef, fish), cook it first and set aside - veggie only is also great. Cook the veggies in a pan with some liquid - i like to use my cast iron pan with a lid. I usually cook carrots, celery, beans, bean sprouts, zucchini, brussel spouts, onions…these kinds of things. I often just use some water to soften the vegetables and then add some spices, ginger juice, liquid aminos/soy sauce and rice vinegar at the end. But you can also make a sauce like this go to paleo stir fry sauce or use a store bought one.

Baked Dishes and Casseroles

simple way to feed a crowd!!

Unstuffed Cabbage Casserole

Mediterranean Baked Chicken

Baked Rosemary Chicken with Pine Nuts and Butter Beans

Winter Lentil and Roast Vegetable Bake

Baked Butter Beans with Tomato and Feta (definitely a favourite!)

Pasta + other things Toddlers LOVE

Vegan Butternut Squash Mac + Cheese or White Bean Mac + Cheese

Creamy Vegan Mac + Cheese with other good stuff

Golden Millet and Quinoa Porridge I usually blend steamed sweet potato with the milk before cooking and sometimes eliminate the millet and double the quinoa to make this dish cook faster.

Quinoa Broccoli and Cheese Casserole

Tortilla Crust Pizza

Definitely my all time fave. We throw all the veggies on these brown rice tortillas which we first brown slightly in the oven, top with tahini + tons of salsa, then all the veggies and meat, topped with fresh kale so it gets crispy and a sprinkle of all the cheeses. Check out an old version of this recipe here.

Crazy fast dinner options

Roasted Root and Rye Waffle Sandwiches (these are literally amazing. who would have thought that your waffle maker could also be a sandwich press?)

Savoury Porridge Oats for Dinner

Tuna Sandwiches (try this recipe with greek yogurt or real mayo instead of “Grapeseed Vegenaise”…whatever that is)

Savoury French Toast - there are a lot of fancy recipes for this. My go to is actually just to whisk an egg with a tbsp of milk, add a handful of shredded raw carrot, zucchini or chopped spinach/kale, soak the bread in it, then cook like french toast. my toddler LOVES this.

Other Ideas

Okay. That’s all i’ve got for now, but if you’re looking for more ideas I’ve got so many pinterest boards about food it’s crazy. You can also check out my go-to quick and easy dinner blogs for more of these types of recipes:

Green Kitchen Stories

101 Cookbooks

Fit Foodie Finds

Dishing up the Dirt

Ambitious Kitchen

Half Baked Harvest

things that take time

i’m all about slowing down.

and in order for me to slow down, i need to be hyper efficient.

i squeeze my workouts into 20 minutes, 30 minutes or maybe even 37.

i wash the dishes while i eat.

cook supper while making breakfast.

blog while on the go.

but i’m noticing that speeding up in order to slow down pretty much defeats the purpose entirely.

for example: today i have the whole day free. and you’d think that would make me want to take all the time in the world. and yet i catch myself trying to do 30 minute workouts, maybe do the one hour class at the gym - but a long bike ride? out of the question. 


But something happens to my heart when i do things that take a long time.

it slows down for real.

it calms down, it finds peace.

my brain gets creative.

i’ve got time to push through the barriers.

i breathe, for real. 

What can you do slowly today?