A 5'3 Perspective

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What I Ate Wednesday, Plus A Peanut Butter Chocolate Chip Cookie Dough Recipe

By the time you read this I will be driving the highways of Ontario with my man to visit friends and family in my favourite Canadian city – Toronto! Just because I’m on vacation, doesn’t mean I’m leaving you high and dry – I’m just shifting things a little, instead of sharing what I ate Wednesday, I’m showing Tuesday’s eats! No big deal right? Didn’t think so, but if it does bother you, scroll down, I have an awesome peanut butter chocolate chip cookie dough energy bite recipe to share to make up for it! You’re welcome ;).WIAW

Breakfast – This is my favourite meal ever. Yes, ever. Egg white omelette with spinach and goat cheese, topped with homemade guacamole [avocado, lime juice, salt and pepper], with a side of sweet potato pieces. In the background you can see Neil’s french toast and cherries! Oh and don’t forget the Second Cup French Vanilla flavoured coffee!
Snack – A juicy Ontario peach.
Lunch – Not the best looking meal, but it sure tasted great! Salmon, broccoli and sweet potato [yes I am on a yam bender today].
Snack – Typical veggies in a Zip-lock baggy.
Dinner – A salad beast! Lettuce, fresh blueberries, grilled chicken, goat cheese and candied walnuts [walnuts tossed in maple syrup and heated on the stove], topped with Cranberry – Pear White Balsamic from The Unrefined Olive in Ottawa. If you love olive oils and balsamic vinegars, this spot is a must visit!
Dessert – PEANUT BUTTER, CHOCOLATE CHIP, COOKIE DOUGH balls! Yes I have been on a “bite” creating bender – this recipe is the easiest one yet.

Here is what you need: 
1/4 cup coconut flour
1/3 cup almond meal
1/3 cup peanut butter
2 tbsp honey
1 tbsp softened coconut oil
splash of vanilla
1/4 cup chocolate chips

In a large bowl, combine all ingredients, except for the chocolate chips. Once the mixture is uniform, fold in the chocolate chips. Roll into approximately 10 balls and place on wax or parchment paper. Place in the freezer for at least half an hour to harden.

You can serve these delicious bites straight from the freezer. Otherwise – store them in the fridge, they will not keep if they are left out. Keep that in mind if you are bringing them to work for lunch…. or maybe just don’t bring them – I learned the hard way.

Happy hump day friends!

xo Lauren


Grain and Dairy Free Blondie Squares

There is nothing I like more than a simple, healthy and delicious recipe – and that is exactly what I am sharing with you today. Careful though, these blondies are extremely addictive.

Grain and Dairy Free Blondie Squares

Recipe slightly adapted from: The Detoxinista

healthy blondie barsIngredients

1 cup natural creamy peanut butter
1/3 cup honey
1 whole egg
1/4 teaspoon sea salt (omit this if the peanut butter is already salted)
1/2 teaspoon baking soda
1/2 cup carob chips


Preheat oven to 350F and grease an 8″ square pan with coconut oil.

In a small bowl, mix the peanut butter, honey, egg, salt and baking soda until well combined.

Fold in carob chips.

Pour the batter into the greased pan, and use a spatula to smooth the top.

Bake for 20 minutes, or until the top is golden brown.

Remove from the oven, cool, cut into 16 squares and ENJOY!

Happy Baking!

xo Lauren

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Peanut Butter Cookies That You Can Eat For Breakfast!

Who doesn’t love cookies for breakfast?! I know I do – but the thought of dessert to start the day makes me feel ever-so guilty. What if you could indulge without that feeling? This raw, vegan, gluten free recipe is the answer to your cookie prayers.

A healthy treat that you can feel good about devouring!

A healthy treat that you can feel good about devouring!

Salted Peanut Butter Cookies

Adapted from: A House In The Hills

raw vegan PB cookies


  • 1 cup of pitted dates (roughly chopped)
  • 1/2 cup natural peanut butter (just peanuts)
  • Slightly less than 1 cup of almond flour (or 1 cup of almonds ground into flour)
  • 1 tsp vanilla
  • coarse sea salt


  1. Combine all ingredients (except for the salt) in a food processor and blend until a dough like consistency is formed. This is take about 5 minutes. It is okay if you still have a few larger pieces of dates. I would not recommend attempting this recipe if you do not have  a food processor or an extremely high power blender.
  2. Remove dough and roll into 12 balls. Flatten each one (with a fork if you want the traditional PB cookie look)
  3. Sprinkle generously with coarse sea salt.
  4. Refrigerate for at least 2 hours.
  5. Enjoy.

These cookies are best stored in the fridge.

Happy (heat-less) baking!

xo Lauren


Fabulous Finds Friday: The Healthy Snack Edition

We are now four days into the New Year – have you been able to stick to your resolutions? Did anyone resolve to try to eat better in 2013? This seems like one of the most common resolutions [probably to detox from the holiday feasts] made on New Year’s Eve. I actually resolved to eat healthier a few months ago – I thought I’d get a head start. I’m not going to lie, sometimes it gets tough to say NO when you’re offered a mouthwatering inducing treat, but having your own healthy snacks with you will make things a lot easier. Today I want to share three of my favourite guilty healthy pleasures.

Healty Snack Ideas

1. Solar Raw Food – Ultimate Kale Chips / 2. SeaSnax – Premium Roasted Seaweed Snack / 3. Quest Bar – All Natural

Ultimate Kale Chips come in two different flavours, Better than Cheddar and Help Cream and Chive. Both are irresistible. They are quite pricy at about $7 a bag, but they are so worth it. If you have the patience, you can make your own kale chips that taste equally as delicious by following this recipe – it really isn’t that hard.

If you’re craving chips – get this roasted seaweed. It is salty and crispy and doesn’t taste at all like fish. The Spicy Chipotle flavour has a kick to it which adds some excitement!

Now I know protein bars are meant to be eaten after a workout, but these are so tasty that sometimes I’ll have one as a treat. These all natural bars have an amazing nutritional profile with only 1 gram of sugar. My favourite is the chocolate peanut butter variety. It’s no Reese’s Peanut Butter Cup, but it sure is good and will fill you up with 20 grams of protein!

If you are interested in learning about other healthy snacks and live in Ottawa, check out the Ottawa Health and Wellness Expo taking place this weekend.

Have a great weekend and happy snacking!

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Protein Peanut Butter Cup Recipe

I’m still here – not to worry! I have been really busy lately, planning for an upcoming trip of a lifetime. It seems like as soon as I get busy my blog suffers. I am sorry for that!

Anyways, over the past two weeks –  when I have not been planning my trip – I have been working my butt off at the gym. I have been following a new strength training routine and am really excited about the results. With this being said I am trying to work on improving my diet to get optimal results – which means a new recipe!

Through research [blogs, forums, websites, etc] I have been learning about different supplements to enhance my work outs. One supplement in particular has peaked my interest –  Casein. Casein is a protein commonly found in milk that is hydrophobic [not very soluble in water] which means that it forms a gel or clot in your stomach that will slowly release amino acids. Now, I am not chemist or nutritionist, but from my research casein is ideal to have before bed as it slowly releases the protein into your system and keeps your metabolism running. Another positive for me is that casein protein powders do not impact my lactose intolerance.

Enough [pseudo] science… here is the recipe for Protein Peanut Butter Cups, which you can eat any time but I like to have mine as dessert! This is the easiest recipe ever… I promise.

Protein Peanut Butter Cups


4 scoops of Allmax Chocolate Casein FX (you can use another chocolate protein powder if you don’t care about the casein)

4 tbsp of Raw Almond Butter ( I didn’t have peanut butter on hand, so I used almond but you can use any nut butter)


What to do:

1. Mix 4 scoops of Casein FX with about 3 – 3 1/2 cups of water. You want it to be liquid enough that you can pour it, but not too running.

2. Mix almond butter with water to make it a bit more running. I honestly have no idea how much water I used, probably 3 or 4 tbsp.

3. Line a muffin tin with muffin liners ( I made 12 with this recipe).

4. Using the Casein FX mixture fill the muffin liners 1/4 full.

5. Add the almond butter on top of the Casein FX. Split it evenly between the 12.

6. Use the rest of the Casein FX to cover the almond butter.

7. Put in the freezer.

They should look like oversized Reese’s Peanut Butter Cups. Once the peanut butter cups have frozen they are ready to be eaten! I removed mine from the muffin tin and stored them in a plastic bag in the freezer [I would have used a container but I ran out]. Do not store them in the fridge or leave them out for too long because they will melt and they will be messy.

I like having something sweet after dinner and this is fairly healthy and satisfies my sweet tooth. Just make sure you have a napkin on hand because they do get pretty messy.

Here is the nutritional information:

Calories: 68

Carbs: 2

Fat: 3

Protein: 9