Coffee Cake (Grain Free, Gaps, Paleo, Primal)

Coffee Cake (Grain Free, Gaps, Paleo, Primal)

A coffee cake that's not too sweet. Moist, with a crumbly topping. A delicious, organic breakfast suggestion, from my family to yours.


    • 1 cup coconut flour
    • 1/2 teaspoon Celtic sea salt
    • 1 teaspoon ground cinnamon
    • 8 large eggs (organic and pastured preferred)
    • 1 teaspoon baking soda
    • 1/2 cup plain whole yogurt (use strained plain, coconut milk yogurt for Paleo)
    • 5 tablespoons unsalted butter or coconut oil , melted
    • 1/2 cup honey (I used clover)
    • 1 tablespoon vanilla extract
  • 1 1/2 cups nuts (almonds, pecans, cashews, etc.)
  • 2 teaspoons cinnamon
  • 4 tablespoons honey (I used clover)
  • 4 tablespoons unsalted butter or coconut oil, cold, cut into tablespoons


  1. Preheat oven to 325ºF and adjust rack to middle position. Place all the batter ingredients in a food processor or blender and blend until smooth. Pour batter into a buttered 8 x 8 – inch baking dish. Wipe out food processor bowl with a paper towel or cloth. Place nuts, cinnamon, honey and butter in the bowl of a food processor. Pulse until nuts are coarsely chopped and ingredients bind together. Drop spoonfuls of topping over batter and then using a butter knife, swirl the topping into the top layer of the batter. Bake for 40-45 minutes until golden brown. Let cool for 20 minutes. Cut and serve. Coffee cake is best served the day it is prepared.
  • 1 1/2 cups nuts (almonds, pecans, cashews, etc.)
  • 2 teaspoons cinnamon
  • 4 tablespoons honey (I used clover)
  • 4 tablespoons unsalted butter or coconut oil, cold, cut into tablespoons
Credit to:

Egg White Frittata with Lox and Arugula

  • Egg White Frittata with Lox and Arugula

    Mother’s Day brunch idea



Put an oven rack in the centre  of the oven. Preheat the oven to 350 degrees F.

In a medium bowl, whisk the egg whites until fluffy, about 30 seconds. Add the cream, lox, lemon zest, salt, and pepper.

In a 10-inch, ovenproof, nonstick skillet, heat the oil over medium heat. Add the arugula and garlic. Cook, stirring frequently, until the arugula has wilted, about 1 minute. Pour the egg mixture into the pan and stir to combine the ingredients. Cook, without stirring for 4 minutes. Transfer the skillet to the oven and bake until set, about 10 to 12 minutes.

Slide the frittata onto a platter. Using a serrated knife, cut the frittata into wedges and serve warm or at room temperature.

Recipe courtesy of Giada De Laurentiis

Walnut Stuffed Salmon


  • 2 tsp (10 mL) olive o
  • 1/4 cup (60 mL) minced onion
  • 1 clove garlic, minced
  • 4 cups (1 L) chopped spinach
  • 1/2 tsp (2 mL) each salt and pepper
  • 1 cup (250 mL) cooked brown rice
  • 2 tsp (10 mL) lemon zest
  • 1/4 cup (60 mL) shredded old cheddar cheese
  • 1/2 cup (125 mL) chopped walnuts
  • 1 lb (500 g) salmon fillet, skinned and pin bones removed
  • Directions:

    • In large non-stick skillet, heat oil over medium heat. Add onions; cook until tender but not browned, about five minutes. Stir in garlic, spinach, salt and pepper and cook just until spinach starts to wilt, about three minutes. Remove from heat.
    • Add cooked rice to spinach and stir in lemon zest until well combined.
    • Spread spinach mixture evenly over salmon and sprinkle with cheese and walnuts. Roll up gently using toothpicks or butcher’s twine to secure.
    • Place walnut stuffed salmon on a parchment-lined rimmed baking sheet and bake in a 375ºF (190ºC) oven until fish is cooked through, about 15-20 minutes.
    • Transfer to cutting board and let rest 10 minutes before slicing. Serve with steamed seasonal vegetables or a green salad.

    Nutritional Information Per Serving:

    • 378 calories
    • 24 g protein
    • 24 g total fat
    • 5 g saturated fat
    • 11 g polyunsaturated fat
    • 7 g monounsaturated fat
    • 57 mg cholesterol
    • 17 g carbohydrate
    • 4 g fibre
    • 419 mg sodium


Garden Vegetable Soup

 Garden Vegetable Soup


  • Directions

    Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.

    Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.


Chicken Enchilada-Stuffed Spaghetti Squash

IngredientsChicken Enchilada-Stuffed Spaghetti Squash

Minions Easter Eggs

Minions Easter EggsMinions Easter Eggs
Take your egg-decorating game to the next level with these adorably devious minions from
@hannah_rex. They’re simpler to make than they look – all you need are blue and yellow dye, a sharpie, and a steady hand. Dunk the whole egg in yellow dye until it’s completely colored, let it dry, and then hold the bottom half of the egg in blue dye for one to two minutes. Googly eyes available at your local craft store make these cheerful characters come to life, but they can also be drawn on. For those who prefer something a bit more conniving, a purple minion will get kids giggling.
Photo by Hannah Rex.

Peanut Butter Protein Cookies


Peanut Butter Protein Cookies – 1/2 cup peanut butter, 1/4 cup protein powder, 1 tsp vanilla, 1/2 tsp… Full recipe: @choccoveredkt



  • 1/2 cup peanut butter OR allergy-friendly alternative
  • 1/4 cup protein powder of choice
  • 3/4 tsp baking soda (even if not baking)
  • 1/4 cup sucanat or brown sugar
  • 2 tbsp applesauce
  • 1/16 tsp salt


Gently heat your nut butter until easily stir-able. Stir all ingredients together very well, making sure the baking soda is well-incorporated. Transfer dough to a gallon-sized bag and roll out from inside the bag. Cut open the bag, and cut shapes. I recommend using small cookie cutters so the cookies don’t break apart. To firm them up, you can freeze them until ready to serve OR you can bake them for 6-7 minutes in a preheated 350 F oven on the center rack.

Option 2 – Peanut Butter Cookie Dough Cutout Cookies: If you want cookies without any granulated sweetener at all, try the following instead: 1/4 cup peanut butter or allergy-friendly alternative, 1/4 cup plus 3 tbsp raisins, 1/4 tsp salt, 2 tbsp roasted unsalted peanuts, and 1/8 tsp pure vanilla extract. Combine all in a food processor until very smooth, then transfer to a gallon-sized bag and roll out from inside the bag. Cut open the bag and cut shapes with cookie cutters. Cookies can be stored at room temperature a week, or you can refrigerate or freeze for a few weeks.



Spring 2017 Classes: April 10 – June 30

Spring classes now ready for sign-up!

Spring 2017

Register Now

Spring Classes: April 10 – June 30, 2017  — Indoor cycle, yoga, pilates mat, running, and reformer classes are ready for you. 

  • Spring classes…April 10 – June 30, 2017 (12 Wks) (Mon 10 wks)(Fri 11 wks)
  • Classes cancelled for Good Friday April 14, Easter Monday April 17, Victoria Day May 22
  • NO Classes July 3 – 7, 2017
  • 12 weeks (except Monday – 10 weeks and Friday – 11 weeks)
  • 6 weeks minimum enrollment per class to receive Loyalty Program Price

Time To Enjoy Spring

Enjoy time to be outdoors, outdoor activities, walks, sports, adventures!

Downloadable Printable Schedule

Although you can see the online schedule here, you can also get the full Downloadable and Printable Class Schedule Here

Greek Broccoli Salad

Healthy Greek broccoli salad is a great make-ahead side dish. It's perfect for potlucks! -

Greek Broccoli Salad

 Prep time:  15 mins
Total time:  15 mins
Serves: 4 side servings
This healthy broccoli salad recipe is packed with my favorite Greek flavors, including sun-dried tomatoes, feta or olives, garlic and lemon. It’s really easy to prepare and holds up well in the refrigerator, so it’s a great make-ahead side dish or potluck dish. For best flavor, let the salad rest for 30 minutes before serving so the broccoli has a chance to marinate in the bold, lemony dressing (it’s great right away, too, though!). Recipe yields about 4 side servings so multiply if you’re feeding a crowd.
Broccoli salad
  • 1 large bunch of broccoli (about 1¼ pounds), florets removed and sliced into small, bite-sized pieces
  • ⅓ cup roughly chopped sun-dried tomatoes*
  • ¼ cup chopped shallot or red onion
  • ¼ cup crumbled feta cheese or thinly sliced kalamata olives
  • ¼ cup sliced almonds
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup or agave nectar
  • 1 clove garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon salt, more to taste
  • Pinch red pepper flakes
  1. In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives and almonds.
  2. In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well. For best flavor, let the salad rest for 30 minutes before serving (but like I said, it’s great right away, too!).
Recipe based on my Greek salad with chickpeas and broccoli.
*ON SUN-DRIED TOMATOES. I’m partial to Trader Joe’s sun-dried tomatoes that come in a bag because they aren’t oily but they’re soft enough to eat right out of the bag. You could also use oil-packed sun-dried tomatoes, rinsed and patted dry. If you’re using tough, dried tomatoes, you’ll need to soak them in boiling water until they’re pliable, then pat them dry and chop them up.
MAKE IT VEGAN: Use olives instead of feta and maple syrup or agave instead of honey.
MAKE IT NUT-FREE: Omit the almonds entirely or replace them with raw or roasted, shelled sunflower seeds.

5-Ingredient Chicken Recipe