Ayla KrasaDr. Ayla Krasa, ND

She is a Registered Holistic Nutritionist working out of Mississauga, Ontario. She graduated from York University with a degree in phycology, but her love and passion for living a healthy and balanced life made fitness and nutrition her true calling. She has always had a passion for the human body and how the food we eat can directly affect our overall health, mental state, and well being. Her focus on treating each individual with their biochemically unique differences. She practices treating the underlying root cause of imbalance and illness rather than just treating the symptoms people may experience. As a Holistic Nutritionist she takes into consideration the mind, body, and spirit as different elements that all need to be addressed to assist in overall well-being. You can either find her reading the latest book about holistic nutrition and remedies, or in the gym getting a workout in. She loves to teach her clients and show them how to make the rights choices for a healthy life style and creating balance rather than just following the next fad diet. If we don’t focus on nourishing our bodies now we will spend a lifetime using our wealth to pay for our health. Focusing on nourishing our bodies from within will truly help flourish us externally! -Nourish to flourish

Protein Pancakes

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pancakes

Who doesn’t love pancakes for breakfast?  This protein packed recipe will keep your body fueled and functioning well throughout your morning routine.  Give them a try for yourself.

PANCAKE INGREDIENTS:

– 2 eggs
– 1 scoop of @botanicahealth vanilla protein powder
– 1/2 cup oats blended
– 1/2 cup of almond milk

Topping Ideas:

-Blueberries

-Chia & hemp

-Coconut flakes

-Agave (to replace syrup)

-Organic cashew butter

DIRECTIONS:

Mix everything into a bowl and cook.  Decorate your pancakes with your favorite toppings and devour!  Looking for another breakfast idea? Click here for on the go breakfast muffins.  These breakfast muffins are a great way to start your morning off right!  Not only are they super easy to make but also great when you are hosting a breakfast as this recipe makes 12 small muffins AND you can also customize to suit specific dietary needs.  What more can you ask for in a breakfast muffin!

Raw Collagen Cacao Bites

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cacao bites
Cacao bites are extremely addicting and are sure to satisfy anyone’s snack craving.  Try them for yourself, I guarantee you won’t be disappointed.

INGREDIENTS:

White chocolate

  • 1 cup of cacao butter
  • 1/2 cup of raw soaked cashews
  • 1/2 organic maple syrup
  • 1/2 tsp of vanilla
  • 1 tbsp of water
  • 1 scoop collagen powder

Chocolate:

  • 1 cup of coconut oil
  • 3/4 cup of cacao powder
  • 2 tbsp maple syrup
  • 1 scoop collagen powder

Directions:

1. Mix coconut oil, cacao powder, maple syrup, and collagen powder together and place in a flat dish.  Refrigerate until it hardens.
2. Drain the soaked cashews and place them into a blender with all white chocolate ingredients, excluding the butter.  Blend until smooth.
3. Melt the butter with a double boiling method.
4. Once cooled, add it to the white chocolate ingredients.  Blend until smooth.
5. Add the white chocolate mixture to the top of the frozen chocolate layer.  Refrigerate up to an hour and then store in the freezer.

 

ENJOY!!

VEGAN COOKIES & CREAM BARS

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cookies and cream

These cookies & cream bars are gluten free, dairy free, only contains natural sugars and is a healthier alternative to traditional desserts!  I hope you guys enjoy this fun and tasty recipe, I’m looking forward to feedback! ✨

INGREDIENTS:

Cookies Bottom Layer:

-1 cup pecans
-1 cup almonds
-1/2 cup cacao powder
-1/2 cup sulphur free coconut flakes
-1/4 cup organic 100% maple syrup (optional: if you want for more sweetness, I didn’t use it for this recipe)
-4 dates
-1/4 tsp sea salt

Cream Layer:

-1/2 cup soaked raw soaked cashews
-1 cup coconut butter
-1/3 cup coconut milk
–Optional to add a date or 1/4 cup of 100% organic maple syrup depending on what you like.  For my top layer I didn’t add anything
-1/2 bar of giddyyoyo dark chocolate

INSTRUCTIONS:

1. In a food processor or blender, process pecans and almonds until they are in fine little pieces. Mix together all other bottom layer ingredients until everything is mixed evenly.

2. Use a baking sheet to line a glass dish. Pat mixture in the dish and place in the freezer for 1 hour.

3. For the cream, process cashews, coconut butter, and coconut milk until creamy. Add the rest of the ingredients and mix.

4. Place cream on top of the base cookies layer and add your crushed chocolate.

5. Place back into the freezer and wait 1 hour until serving.

And then as always, ENJOY!!  If you liked this recipe, click here for my Paleo Friendly Chocolate Coconut Bars.

Chocolate Peppermint Fat Bombs

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chocolate peppermint

Now that Halloween is over, it seems like everywhere you look people are already getting into the festive spirit!  And nothing screams Christmas like the cool taste of peppermint.  These delicious SUGAR FREE Chocolate Peppermint Fat Bombs are a great way to welcome in the holidays and steer clear from other high calorie, loaded in sugar desserts.

Ingredients:

PEPPERMINT FILLING:

– 1/2 cup coconut butter melted
– 1/2 cup coconut oil melted
– 1 teaspoon peppermint extract
– 12 drops of stevia

CHOCOLATE COATING:

– 1/2 cup cacao powder
– 1/2 cup coconut oil melted
– 20 drops of stevia
– 1 teaspoon of vanilla extract

How to make:

1. Peppermint Filling: Combine melted coconut butter, coconut oil, peppermint extract, and stevia.  Melt the coconut butter in a jar and place the jar in a boiling pot of water (1-2 inches of water) and melt coconut oil separately in another pot.  After mix all ingredients thoroughly.  With a tablespoon, fill mini cupcake liners or silicon molds with the mixture (2tbsp of mixture per cupcake hold).  Freeze until solid.

2. Chocolate Coating: Mix all the coating ingredients.  Remove peppermint fat bombs from whichever kitchen tool you froze them in.  With a fork, place each peppermint fat bomb into the chocolate coating thoroughly, place on parchment paper and freeze.  If you have extra chocolate, coat again after the first freeze.

NUTRITION FACTS PER FAT BOMB:

– 167 Calories
– 17 grams fat
– 1.6 net carbs
– 1.1 grams of protein

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Chocolate Reese Peanut Butter Cups

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pbcups

Reece peanut butter cups are a favorite among many!  The sweet combination of peanut butter and chocolate are enough for anyone to cheat on their diets and indulge.  But do yourself a favor, next time you find yourself drooling for that tasty treat, try this recipe instead.  They still have all the chocolaty peanut butter goodness but without any of the unnecessary calories or guilt AND they’re Keto friendly!!

Recipe: (I doubled this recipe to make 20 cups)

 

CHOCOLATE LAYER – Step 1

  • 2 tbsp coconut oil melted
  • 4 tbsp peanut butter
  • 4 tbsp unsweetened cacao
  • 1/4 tbsp vanilla
  • 1/4 tbsp stevia

PEANUT BUTTER LAYER – Step 2

  • 2 tbsp coconut oil melted
  • 4 tbsp peanut butter
  • 1/4 tbsp vanilla
  • 1/4 tbsp stevia

 

REPEAT Step 1

 

Combine all ingredients from step 1 until smooth, then freeze.
Repeat with peanut butter layer (step 2), then freeze.
Repeat again with step 1 layer, freeze until firm, then Enjoy!!

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Vegan Protein Bars

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vegan

The 3 important keys to healthy eating are: Variety, Balance and Moderation!  Eat a variety of foods from each food groups to obtain all the nutrients required for the body.  Your daily food selection should comprise of carbohydrate, vegetables, fruits, protein and healthy fats.  These vegan protein bars are a great way to keep your health on track and your tummy happy!

Recipe:

-Vegan protein powder. I used @sproutliving
-Pumpkin seeds
-Sunflower seeds
-Almonds
-Pistachios
-Coconut flakes
-Almond butter
-Cashew butter
-Honey

1. The best part about this recipe is that you can use as much ingredients as you like based on how much you want to make.

2. Chop up all ingredients to make them into smaller pieces. I chopped them with a knife (you can also do a light blend).

3. Mix all ingredients into a bowl. Use the almond butter, cashew butter, and honey to keep the consistency of the protein bars and keep them sticking together.

4. Once everything is mixed into a bowl, lay the mixture into a flat bowl (like you would with a cake) and put it in the freezer for a minimum 1.5 hours. The longer it is in the freezer the more the bars stick together.

5. Once the mixture is fully frozen cut the bars into portioned squares and enjoy!

 

Looking for more healthy idea’s?  Check out these Lemon Chia Coconut Turmeric Muffins or these gluten free vegan fat bombs for perfect healthy treats!

Spiced Carrot Smoothie Recipe

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smoothierecipe

I am always looking for new, healthy and creative recipes!  I’m a huge fan of variation and healthy approaches to optimizing health and this weeks smoothie recipe is no exception.  It’s the perfect way to kick start your health and get you in the Autumn spirit.

Ingredients:

– 1 cup of shredded organic carrots
– 1/2 banana
– 1 date (soaked in hot water first so it softens)
– Cinnamon – Nutmeg – Clove
– 1 cup of organic almond milk
– 1 scoop of vanilla protein powder
– Chia seeds & Hemp hearts

Blend and enjoy!

Looking for more ideas?  Try this amazing breakfast smoothie or if you’re looking for something to satisfy your sweet tooth without all the guilt then you must try these keto brownies.

Lemon Chia Coconut Turmeric Muffin

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muffins

#1 Muffin!

This muffin receipt is by far one of the best I have made to date so I’m sharing it for all you beautiful souls out there!  Enjoy, I’m looking forward to hearing feedback on what you think about them!

WET Ingredients:

– 1 cup of full fat coconut milk
– 1 1/4 tsp of lemon zest
– Juice of two lemons
– 2-3 tbsp of chia seeds
– 1/2 cup of raw coconut sugar
– 1/4 tsp of turmeric
– 1/2 tsp of vanilla

DRY Ingredients:

– 1 1/4 cup of whole wheat flower
– 2-3 tbsp of dried coconut flakes
– 1/2 tsp of baking Soda
– 3/4 tsp of baking powder
– 1/4 tsp Himalayan salt

Instructions:

1.  Mix all the wet ingredients until sugar is well combined.  Refrigerate for at least an hour to hydrate the chia seeds. I usually keep it overnight.
2.  Line a muffin pan with muffin liners. Preheat the oven to 350 degrees F.
3.  In a bowl, whisk all the dry ingredients. Add to the wet and mix to combine (If the wet mixture was refrigerated overnight, the batter will be thick and muffin like and not flowy)
4.  Drop the batter into lined muffin pan. Sprinkle coconut and chia seeds on top. Bake at 350 degrees F / 170ºc for 26 to 28 minutes.
5.  Cool for 5 minutes in the pan then a few minutes on the counter before serving. The muffins can be kept on the counter (covered) for up to 2 days, or refrigerated up to 5

ENJOY!!

 

Looking for another tasty treat that you can take with you on the go?  Click here for a delicious smoothie that is sure to start your day off right with my Breakfast On The Go – Mixed Berry Smoothie.  Also I love hearing feedback, so if you have tried the recipe(s) or want to see something healthy with a specific ingredient let me know!

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Breakfast On The Go – Mixed Berry Smoothie

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smoothie

Breakfast Idea

Searching for a morning meal that will work with your ‘on the go’ lifestyle?  Well look no further, this nutrient dense, packed breakfast smoothie is easy to make and keeps you full for a long period of time!

Recipe:

– 1/2 cup fresh organic blueberries
– 1/2 cup fresh organic raspberries
– Pumpkin seed protein powder
– Handful of organic spinach
– 1 tbsp of coconut oil
– 1/2 avocado
– Cinnamon
– 1 tbsp chia seeds
– 1 tbsp hemp hearts
– Almond milk

Just blend and ENJOY!  Looking for another healthy alternative that works great for a ‘meal on the go’ or snacking throughout the day?  Click here for a great recipe or  click here if you are a chocolate lover at heart!

Fruits are considered a healthy part of our diet but can they also be hindering our healing?  Click here to learn more about whether it is time to stop eating fruit?

Gluten free Vegan Fat Bombs

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I recently got inspired when I was in a little bakery and decided to come up with my very own recipe! These are Gluten free Vegan Chocolate Chip Coconut Fat Bombs!

Ingredients:

– 1 cup of gluten free oats
– 4 tbsp of almond butter (or nut butter of your choice)
– 1 tbsp agave
– 2 tbsp of coconut cream
– 1 tbsp of chia seeds
– 1 tbsp of hemp hearts
– 1/4 cup of vegan chocolate chips
– Coconut shreds
(I doubled the recipe and added measurements to the recipe as needed. Example: adding more almond butter so the consistency meets your needs)

Instructions:

– In a magic bullet grind up the oats so they become a flour texture
– Mix in almond butter, agave, coconut cream, chia/hemp seeds, and chocolate chips
– Use a blender and mix ingredients all together
– The texture and consistency should be thick enough to roll in a ball and not fall apart
– Roll batter into tiny balls (your choice of size) – Roll the balls into coconut shreds
– Put batch into the fridge for 45-60 minutes. The longer they are in the fridge the more they will stick together

Enjoy!!

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