Quinoa Burgers (GF)

quinoa burgers with vegetablesAre you scratching your head wondering what to make for dinner? Try these delicious burgers they’re an excellent source of plant-based protein, dietary fiber and feel good vitamin B.  Pair them with your favorite salad, think caesar, potato, or a simple garden salad and you’ve got an easy and delicious meal to enjoy.

Tip: Quinoa is a gluten-free whole grain 

Quinoa Burgers.

  • Measure 1 cup quinoa, rinse the quinoa with cold water, until the water runs clear.
  • Add rinsed quinoa to 1 cup chicken stock and vegetable or chicken bouillon.
  • Bring to a boil, turn down to low. Stir occasionally.
  • Cook until the water is absorbed (approx 20 minutes).
  • Turn burner off, set aside and let cool.

Burger Fillings

  • ¼ cup shredded carrots
  • 1 stalk of celery finely minced/cut
  • ½ small onion diced
  • 4 tbsp flour – chickpea or any of your favorite gluten-free flours
  • 1 tbsp sesame oil – I made it without
  • 1 tbsp tamarind sauce
  • 1 egg lightly beaten
  • 1 clove garlic minced
  • ½ tsp pepper

Add burger fillings to the cooked quinoa. Mix.


Cooking the Burgers
Add about 1-2 tbsp coconut oil to a large frying pan over medium heat.

quinoa-burger-recipeUse a ¼ cup measuring cup and drop the burgers into the pan. Cook until golden brown.






quinoa-burger-recipeMy kids prefer these when they are crunchy. To give them extra crunch I cook them a little longer before flipping them and repeating on the other side. These burgers are a part of a healthy lifestyle, and super cost effective.

The leftovers are perfect for a pack and go lunch or healthy snack.




I’d love to know if your family like these shoot me a message below to share your families feedback

Sugar-Free Protein Energy Balls

img_0527I had to share this delicious and quick power snack that my DIY Energy Reboot clients have been loving lately. These sugar free protein balls are so easy to make. I usually make a batch for the week and find they keep me and the kids super satisfied.  They’re our go to when we have a craving for something sweet or need a quick boost of energy! These babies are processed sugar free and a great source of dietary fiber, meaning you won’t experience the same blood sugar roller coaster as with other snacks.

Try whipping up a batch this weekend – you’ll be ready for an Up Your Energy week with healthy snacks before the week even starts. Make this once as is, then go crazy, let your taste buds guide you as you experiment with different nuts, nut butters, and seasonings to make each batch uniquely yours.

Sugar-Free Protein Balls 



  • 1 cup pumpkin seeds
  • ½ cup sunflower seeds
  • 200 grms approx 3/4 cup pitted Medjool dates, soaked for 1 hour
  • ¼ cup flax seeds
  • Pinch sea salt
  • 2 tablespoons raw cacao powder
  • 1 drop cinnamon oil or 1 tsp cinnamon

METHOD. In a food processor, combine the pumpkin seeds and sunflower seeds. Pulse for 30 seconds to 1 minute. Place the ground seeds in a separate bowl and set aside. Add the soaked dates to the food processor and process until there are no large pieces. When the mixture resembles dough, stop the food processor and stir with a spoon.

sugar free protein ball video tutorial

These balls are a great source of protein and healthy fats.  Add them to your healthy lifestyle snack plan to stabilize blood sugar and boost energy levels.

Share these babies with your friends and family by clicking your favourite social media button.



Banana Bread Mini Loaves (Gluten and Dairy Free)

Mini Banana Bread Loaves

Dry Ingredients

  1. 2 cups gluten free flour
  2. 1 tbsp chia and 1 tbsp flax seed (grind both in coffee grinder or magic bullet)  – this adds fiber
  3. 1 tbsp baking powder (gluten free)
  4. 1 tsp baking soda
  5. 1/2 tsp sea salt
  6. 1/4  tsp xanthum gum (optional)
  7. 1/2 cup coconut sugar

Wet Ingredients

  1. 3/4 cup grape seed oil
  2. 1/2 cup room temp water
  3. 2 eggs room temperature lightly beaten
  4. 1 tsp vanilla extract
  5. 2-4 ripe bananas depending on how many banana’s you have
  6. Optional:  mini chocolate chips (GF, dairy free, soy free) I added some because everything is better with chocolate.

Measure and place first 6 dry ingredients into a large mixing bowl. Whisk dry ingredients to blend well.

Mash the banana’s in a bowl with a fork

Add vanilla, lightly beaten eggs, oil to the dry ingredients and stir until the ingredients come together.  Add mashed banana and water stir until no lumps remaining.

Place in mini muffin loaf pan, bake at 350 for 15-20 minutes.  Test for doneness, starting at 15 minutes, with a toothpick. Stick a toothpick into the center of a loaf, if it comes out clean it is cooked.

If you are corn sensitive feel free to leave out the xanthem gum.

Before you go,  I’d love to hear what your kids favourite breakfast treats are.  Leave a comment or your favourite recipe below.



How to Make Chicken Stock from Leftover Roast Chicken

My family loves a roast chicken dinner.  I love it because it’s easy to make and I turn the carcass into a nutrient rich chicken stock thats great for our digestive health.

And it saves me having to buy chicken stock at the grocery store.

Here’s how to make chicken stock:  Whenever you have a roast chicken dinner simply freeze the left over carcass. Then when you have time, pull one or two of the carcasses out, pop them in a pot, cover with water and add the following ingredients:

  • 2-3 tablespoons of apple cider vinegar,
  • celery,
  • carrots,
  • onion
  • garlic
  • chicken soup spices.

I love thyme, rosemary, parsley and salt and pepper. Place this on the stove and bring it to a boil, if any froth forms skim it off.  Turn the temperature down and let it simmer. The longer it simmer the better as more nutrients will leach from the bones and vegetables into the water as the bones break down.  Ideally simmer for 36-48 hours.

What is Chicken Broth

If you can’t wait that long, because you have a cold and need a warm soothing drink, you can enjoy this after a 3-4 hours of simmering.  This mixture, cooked only a few hours, is called a chicken broth because it the amino acids and gelatine in the bones have not yet leached out.  Broth is good for you, but the longer you simmer it the more digestive and health benefits it will have.

Go from Broth to Stock

Continue cooking the broth topping up the pot with water if required.  As the cooking time passes the 24 hour mark the broth becomes a stock.  The apple cider vinegar helps the nutrients housed in the bones leach into the water.  The result is a nutrient dense, healing soup that tastes and smells delicious.

When the stock has simmered for 24-48 hours pour the mixture through a colander to strain the vegetables and bones out.  Be sure to put a large put under the colander to capture the stock.  When cool, portion the stock into 500 ml serving containers, I use old glass jars from peanut butter etc.  Place containers in the freezer or fridge use within 72 hours, 3 days if stored in the fridge. When stored in the freezer these are good for approximately 2 months.  I’m not really sure because I make a new pot almost every week.  That’s how good this stuff is.

Enjoy drinking chicken stock as part of your healthy lifestyle routine.  It can substitute for coffee, be drank before bed, or be turned into a beautiful chicken soup the uses are endless.  It’s even great when you have a nasty cold.

Homemade chicken stock is part of a healthy balance diet so next time you have a roast chicken dinner consider saving the carcass.  After all, why throw it in the garbage when it still have so much value to add to your family.  Other added benefits of making and drinking chicken stock include aiding digestive issues, joint pain and building lean muscle and I think my skin looks better, maybe it’s psychological.

Doing more with less is a great Up Your Energy kitchen principle.

Chicken Bone Broth

chicken bone brothWhen joint pain, foggy brain, resistant weight loss, bloating, dry hair, wrinkles, and brittle nails get you down.  Try this natural energy and health-boosting bone broth.

As a person with autoimmunity and a leaky gut (listen from 0.34 sec to learn what autoimmunity and leaky gut are), bone broth is part of my day.  I get it into the families diet any way I can.

Commercial stocks contain preservatives that don’t support your health.   Bone broth is easy to make, is loaded with nutrients, tastes amazing and will make your home will smell divine.

The secret ingredient is chicken feet. Chicken feet have a high collagen and gelatin content. Both are critical to looking and feeling great.

As we age, the body produces less collagen which leads to sagging skin, wrinkles and achy joints.  Boosting the amount of collagen in our diet is one way to keep our skin looking good, and keeping our joints mobile and pain-free. Gelatin is a protein-packed superfood that builds strong, beautiful hair and nails. 

2:28 if you aren’t feeling fantastic, sleeping great, if you’ve had diarrhea or constipation issues this broth will help.

Here’s the recipe

  • organic chicken feet
  • backs and necks of organic chicken
  • 4 organic carrots
  • 4 celery stalks
  • one onion
  • garlic 5 cloves
  • 3 tbsps (75 ml) apple cider vinegar

Fill stock pot and place on burner on high.  Bring to a boil, skim off any brown gunk and turn it low heat and let it go for 36 hours.  Check periodically to ensure top up the water level.

Prep time 7 minutes.

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I buy my bones from an organic supplier which is a great savings.  TK farms deliver once a month to Calgary.

You’ll want to get organic soy free bones for your stocks.  These provide the greatest health benefits and don’t add nasty toxins to your diet.  You are what you eat as well as what you absorb, so eat quality and work on healing your gut.

Hugs Allison

Shoot me your questions in the comments or e-mail me by clicking contact in the top bar.

FYI here is my TK order so you can see the costs of the goods.

 Final Order Summary:
The following is the FINAL TOTAL for your order.

Product Qty Price Subtotal
Soy-Free Free Range Chicken Backs and Necks 6 $7.85 $47.10
Soy-Free Free Range Chicken Feet 6 $4.00 $24.00
Soy-Free Free Range Chicken Breasts – 675 grams 0 $18.65 $0.00
Beef Bratwurst Sausages 5 $9.00 $45.00
Beef Marrow Joint/Knuckle Soup Bones – 1.10 kgs 1 $6.35 $6.35
Beef Marrow Soup Bones – 350 grams 1 $3.65 $3.65
Soy-Free Free Range Chicken Breasts – 625 grams

Roast Chicken Dinner Recipe to Up Your Energy

roast chix

You are what you eat. So why not eat this delicious roast chicken dinner.

It tastes amazing, will help you to have more energy and is great for you.  Did you catch the order of priority.  A tasty meal with energizing nutrients to help you do more.

More of what?  More just for YOU activities, the ones that get left off the daily planner when energy levels are low.

Turn your roast chicken into a meal by adding your favourite carbohydrate, otherwise known as starch, and vegetables.   My family loves roasted potatoes, sweet potatoes, carrots and beets.  I usually steam up broccoli or green beans too, they add colour to the plate and broaden the meals nutrient profile, important for health.

Ah, did I mention there is no deprivation in a balanced diet. Turn the chicken drippings into gravy to enjoy with your meal.

Try this meal and share in the comments section how it helped you sustain your energy, the up your energy way.

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How to Roast Chicken

I like to use organic chicken, but any store bought chicken will do.  Rub the chicken with a healthy fat, I use either grape seed, coconut oil, butter or ghee.  Sprinkle the chicken with Himalayan sea salt and ground black pepper.  Pop it in the roasting pan.  If you want roasted vegetables you can either roast them around the chicken or cook them in a separate pan alongside the chicken.


How to Roast Vegetables

Put grape seed oil in the base of a bowl, add salt and pepper to the oil. Add cut vegetables with the oil and swish until the vegetables are coated in oil and spices. Pour the vegetables around the chicken and cook for 50 min to 1 hour. Check to test desired level of softness.

Fat is important. Like protein, fat and carbohydrates are macromolecules and are important components of a healthy diet.  The 70’s, 80’s and 90’s had us eating low fat but research now shows that healthy fats, not the kind found in junk food, are essential nutrients required by every cell in the body.  Fat is important for hormone, brain and cellular health.  It also makes food taste better and helps us to feeling full longer.  This is beneficial if you’re trying to minimize your visits to the fridge and reduce snacking.


Test for Doneness

Take the roasted vegetables out of the chicken roaster, put on a serving dish and cover with aluminum foil to keep warm.

Turn the broiler on low and pop the chicken under it until the internal temperature at the centre of the chicken reaches 75 degrees Celsius and the juices are clear.  There is no real time line just check your chicken every 5 minutes or so.

roast chicken dinner

Enjoy your delicious roast chicken dinner.  Save the leftovers for lunch, and if you’ve ever wondered if you could do more with the carcass, you can.   Pop it in a freezer safe bag and store it in the freezer.  We’ll be using it later to make a lovely nutrition rich chicken stock.

Before you go, click your favourite social media button to share this.

To heightened energy levels and more YOU activities,

Love Allison






Hummus Recipe

Hummus Recipe

We lived in Lebanon for 9 years.  This Hummus recipe is the real deal and is a staple in the Mediterranean diet. Hummus is a great way for boosting the flavor of vegetables is part of a healthy lifestyle eating plan. Enjoy as a veggie dip, on sandwiches or with flat bread.

You can make this with canned chickpeas or boil your own, either way, it’s absolutely delicious and takes minutes to make.

In a blender or food processor add:

  • 1 can chickpeas,
  • 1/3 cup tahini,
  • 1/4 cup olive oil
  • Juice of one small lemon,
  • 2 cloves garlic,
  • 1/8 tsp salt,
  • 1 tsp cumin,
  • ¼ water – add to desired consistency

Blend, taste, season to taste.

Pour into a bowl, and drizzle with a little olive oil (don’t worry olive oils is a healthy fat).

Enjoy it like this or have fun playing with a variety of tastes. Add in sun-dried tomatoes, roasted peppers, black beans, etc

Pour into a bowl, and drizzle with a little olive oil (don’t worry olive oils is a healthy fat).



Natasha’s Home Cooking Video to Up Your Energy

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This past weekend Natasha decided she was going to produce a home cooking video.  I had to go to an appointment so she set up the camera, figured out how to shoot and how to edit.

As her mother I’m proud and thrilled on so many fronts.

  • That she choose to share a healthy cooking video, even if she said she prefers home bought mayonnaise, can’t believe she said that.
  • That she is playing with technology and showing interest in editing movies
  • That she is comfortable expressing herself and using clapping and humor… Over all just such a proud mama I could burst with love.

Leave a comment and encourage our young cook and video producer.

Love Allison

Post-Exercise Smoothie to Up Your Energy

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Post-Workout SmoothieOne of the most important things you can after a workout is to replenish and rehydrate, within 30 minutes.

This video shows how to throw together a quick and easy smoothie that helps you do both, in just minutes.

Do This in The First 30 Minutes Post Exercise

Eat or drink carbohydrate (carbs), fat and protein within 30 minutes of finishing your exercise. During this time body’s enzymes are in high gear to replace the glycogen lost during exercise and to rebuild muscle tissue that was broken down during exercise.

Protein choices include Almond, Vega Powder, Chia, Flax and Hemp seeds.  These seeds are great sources of fat, fiber and protein.  Kinda like a match made in heaven.

Where’s the Fat and Carbs 

Fat is in all of the above with the exception of the protein powder. The  lovely green-wilted spinach is also a carb.  For those with thyroid issues, the video isn’t clear on this, always wilt cruciferous vegetables these include cabbage, kale, watercress, bok choy and more.

According to Chris Kresser of the Thyroid Sessions, cooking destroys some of the goitrogenic compounds.

Excerpt from Chris’s interview.

Chris:  So number one, cooking destroys some of the goitrogenic compound in these vegetables.

Sean: You’re not eating broccoli raw?

Chris: I wouldn’t recommend it for people who have a thyroid problem.

Sean: Right.

Chris: Yeah. So steaming destroys thirty percent of the goitrogens. And boiling and then discarding the water that the vegetables were boiled in destroys up to ninety percent.

Spinach contains oxalates which binds iron and calcium.  Steam or boil to remove the oxalates and discard the water.

The Long and Short

 Steam your greens and discard the water.  

Finally, this smoothie – while great for you – is loaded with dietary fibers that will keep your bowels moving.  I know, I can’t miss an opportunity to talk poop.  But it’s so important!

Moving our bodies, moving our bowels and moving our minds are critical to a healthy lifestyle.

Action is the best part of a healthy lifestyle.  Make this smoothie today, and shout out your experience.   For more healthy lifestyle and eating tips, download my new ebook, 5 Vital Steps to Optimal Health.

To your workout, energy and happiness!

Love, Allison