Tag Archive | Post-Workout

Pumpkin Spice Steel Cut Oats

Much like most of my creations in the kitchen, the inspiration for this recipe came from a half-full can of pumpkin puree sitting in my fridge, leftover from making some granola. For me, what I have available is my biggest inspiration when creating new recipes. I will almost always have something in my fridge to work with to use as a starting point if I am lacking creativity–whether it be an opened can of beans, a pre-cooked batch of quinoa or barley, vegetables or fruit that are about to go bad, or even leftover meals from the day before. These are the things I use to both create and challenge my creativity in the kitchen to see what I can invent out of them, while also, of course, limiting unnecessary waste. :-)

pumpkin spice steel cut oats

This recipe will work with any kind of oats, but if you have steel cut oats I do recommend using them as they have a nuttier flavour, which I thought complemented the other flavours in the dish quite well. This recipe is quite dense and filled with lots of protein and fibre, so it’s the perfect breakfast after a morning workout, or even just for those mornings you wake up a hungry beast, ready to eat the whole kitchen. (which is me, quite often…)

pumpkin spice steel cut oats 2

Pumpkin Spice Steel Cut Oats

Serves One


  • 1/4 cup steel cut oats
  • 1 1/4 cups water
  • 2 tablespoons lowfat vanilla yogurt (or vanilla almond milk)
  • 1/4 cup pumpkin puree
  • 1 teaspoon vanilla extract
  • 1/2 tablespoon chia seeds
  • 5 pecans, chopped (about 1 tablespoon)
  • 1/2 tablespoon dried cranberries
  • 1 tablespoon pure maple syrup
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon

1. In a large microwave bowl, combine steel cut oats and water and microwave on medium-high for 15 minutes.

2. Once oats are cooked, remove from microwave and stir in pumpkin puree, vanilla extract, vanilla yogurt, and vanilla extract.

3. Transfer oat mixture to a serving bowl and top with chia seeds, pecans, dried cranberries, maple syrup, pumpkin pie spice, and cinnamon to serve.


Post-Workout Salad Smoothie

After coming home from the gym this morning, I had a huge craving for a big, thick, fruity, summery smoothie to enjoy on my patio since it’s just so beautiful out today. While I was gathering the ingredients on my counter, I had a laugh because it almost looked as if I were about to prepare a salad because of the amount of spinach I try to jam into my magic bullet when making smoothies. So I decided to take this strange salad “before shot” before I blended it all up because I thought it was quite funny. :)

Screen shot 2013-08-18 at 1.26.45 PM

Now because I jam all that spinach in, and combine ingredients like cranberries, strawberries, and protein powder with it, my smoothies sometimes turn into an unappealing brownish sort of colour. That’s not a problem for me, as I just grab a spoon and enjoy it for the flavour and ignore the colour, but I realized when I was setting up to take pictures of it that it might be a problem when trying to sell others on trying a recipe… So after having another good laugh, I decided to prepare the second smoothie in layers, which certainly looks a lot more appealing in my opinion. ;-)

 Screen shot 2013-08-18 at 1.39.41 PM

This recipe is a perfect post-workout smoothie because it’s loaded with protein, fibre, fruits, and veggies (I promise, you won’t even taste the spinach!), but could easily be enjoyed at anytime for breakfast, a snack, or even dessert. Frozen cranberries are my new obsession in smoothies because they are extremely good for you, and they help thicken the smoothie while adding a little tartness.

 Screen shot 2013-08-18 at 1.48.25 PM

 Post Workout Salad Smoothie with Cranberries, Spinach, and Mango

Makes 2 large servings


  • 1 banana
  • 1 scoop vanilla protein powder (I used VegaOne)
  • 2 tbsp flaxseeds
  • 1 cup frozen cranberries
  • 4 strawberries
  • 1 cup frozen mango
  • 4 cups spinach or field greens
  • 1 celery stalk
  • Blueberries (for garnish)
  • 3 cups water
  • 1 tbsp coconut sugar

1. In a large blender, blend together banana, 2 cups of water, spinach, celery, and mango.

2. Pour mixture into two glasses.

3. Rinse blender, and then blend together protein powder, flaxseeds, coconut sugar, strawberries, cranberries, and 1 cup of water.

4. Pour half of the new mixture to fill both glasses.

5. Garnish with a small handful of blueberries.