Recipe: Muffin Tin Eggs

Muffin Tin Eggs

This has to be one of my favorite recipes to prepare ahead of time.
It’s great for breakfast if you’re at home or on the go.

It’s a great snack option, or for pre or post workout.
Very few ingredients, easy prep and little cook time.
And totally customizable depending on your preference.

Materials needed:
Muffin tin
Silicone liner (optional)


All other ingredients are optional and you can mix and match!!!

Bacon 🥓
Tomatoes 🍅

Really the possibilities are endless 💕


  1. Preheat oven to 350°F | 180°C. Lightly spray a 12-cup capacity muffin tin with nonstick oil spray or use silicone liners.
  2. In a large bowl, whisk together eggs. Season with salt and pepper, to taste.
  3. Add egg mixture halfway up into each tin of a greased muffin tin.
  4. Add in any other ingredients you desire. If adding Bacon (precook ahead of time)
  5. Bake for 20 minutes. (times may vary in different ovens)
  6. Serve OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
  7. Enjoy!

Quick, easy snack ideas

Quick easy Snack Ideas

Something that I’ve always struggled with is the snaking…. it’s always so easy to just grab a bag of chips or box of crackers. I’ve come up with a list of some easy healthy snacks to help myself and my family make better choices. I find for us the best way is to keep this list handy and visible in the kitchen. You can add new ideas to it at anytime, and when your having a hard time thinking about ideas its right there for you. Another good tip I find helps is to wash and cut up your veggies right when you get home from the grocery store.

I use Rubbermaid Freshworks containers to help my veggies last longer in the fridge.

Here are some examples of healthy snacks we like:

  • Hard boiled eggs
  • Natural nuts
  • Veggies with hummus
  • Greek yogurt
  • unlimited Green Veggies
  • Rye toast with a natural Nut butter
  • Roasted Chickpeas
  • Piece of Fruit ( Pear, Apple, Banana, Grapefruit)
  • Piece of Fruit with Natural Nut butter
  • Smoothie
  • Protein Shake
  • Tuna(canned in water) with some hummus & veggies
  • Air popped Popcorn

Recipe: Mashed Cauliflower

My name is Sheila Daniel and I am writing some blogs for Body Design Fitness. I am 53 years old and living with kidney failure due to a hereditary kidney disease. Because of my condition, I  have been working harder to increase my health and fitness in order to be healthy enough for a kidney transplant. I have always been interested in health and nutrition and completed the Integrated Health program in 2003 with a Registered Holistic Dietitian designation. Though I do not currently work in that field, I am pleased to share some information and recipes. I hope you enjoy these blogs! 

One of the foods I love, especially during all the holiday season dinners, is mashed potatoes. As I need to watch my weight, and watch my potassium due to kidney disease, I found some yummy alternatives. 

Creamy Mashed Cauliflower 

8 cups bite-size cauliflower florets (about 1 head)
4 cloves garlic, crushed and peeled
⅓ cup nonfat buttermilk (see Tip)
4  teaspoons extra-virgin olive oil, divided
1 teaspoon butter
½ teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish

Preparation 15 minutes 
Ready In 30 minutes

Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition information 
Serving size: ¾ cup
Per serving: Kcal 107, Fat 7 g, Saturates 1 g, Fiber 4 g, Carbs 10 g, Protein 5 g, Sugars 5 g, Sodium 339 mg

Celeriac, Apples and Horseradish Mash – serves 4

1 celeriac peeled and roughly chopped
2 eating apples, peeled and roughly chopped
1 tbsp creamed horseradish

Preparation 10 minutes
Ready in 20 minutes

Put the celeriac in a large pan of water and bring to the boil. Cook for 15-20 mins until tender, adding all the apple apart from a few pieces, for the final 5 mins.
Drain well and return to the pan, then mash until smooth. Stir through the horseradish and some seasoning. Garnish with the remaining apple slices, if desired.

Nutritional Information 
Per Serving – Kcal 73, Fat 2g, Saturates 1g, Carbs 11g, Sugars 9g, Fibre 11g, Protein 3g, Salt 0.5g


Sheila Daniel, RHN 

Natural Detox Recipes

Natural Detox Recipes 
Further to last weeks blog on natural detox, here are some quick and easy recipes to help with your detox. 

Green Smoothie – 1 serving

1 cup filtered or spring water
2 cups spinach 
1 cup romaine lettuce
½ cup celery
1 small pear
½ banana
1 Tbsp fresh lemon juice

Add water, chopped spinach, chopped romaine lettuce and chopped celery to the blender. Starting the blender on a low speed, mix until smooth. Gradually move to higher speeds and add the pear, then the banana and lemon juice. Enjoy immediately or sip throughout the day. 

Eat Your Greens Detox Soup  – Serves 3 
Prep Time – 25 Minutes 
Cook Time – 20 to 30 Minutes 

1 ½ teaspoons coconut oil or olive oil
1 sweet onion 
3 cloves garlic
3 cups sliced cremini or white button mushrooms 
1 cup chopped carrots
2 cups chopped broccoli florets 
Fine grain sea salt and freshly ground black pepper, to taste
1 ½ to 3 teaspoons grated peeled fresh ginger
½ teaspoon ground turmeric
2 teaspoons ground cumin
1/8 teaspoon ground cinnamon 
5 cups vegetable broth
2 large nori seaweed sheets, cut into 1 inch strips (optional)
2 cups torn kale leaves
Fresh lemon juice, for serving (optional)

1.      In a large saucepan, heat the oil over medium heat. Add the onion and garlic and sauté  for about five minutes, until the onion is soft and translucent.
2.      Add the mushrooms, carrots, and broccoli and stir to combine. Season generously with salt and pepper and sauté for five minutes more.
3.      Stir in the ginger, turmeric, cumin, and cinnamon and sauté for one to two minutes, until fragrant.
4.      Add the broth and stir to combine. Bring the mixture to a boil and then reduce the heat to medium-low and simmer until the vegetables are tender, 10-20 minutes.
5.      Just before serving, stir in nori (if using) and kale and cook until wilted. Season with salt and pepper and a squeeze of fresh lemon juice, if desired. 

Sheila Daniel, RHN

10 ways to detox the body naturally

 It’s not hard to give your body a little break from all the chemicals and additives in our food and you can do so without any expensive shakes or products. You should try to do this detox for at least seven days, though you can do for up to thirty days. Try to do two to four times a year for maximum benefit. 
Here are 10 quick and easy tips on how to detoxify the body naturally anytime of the year. 

1. Do eat lots of fresh organic fruit and vegetables in your diet. Even if you don’t usually buy organic, invest in it for the period of detoxification. You want your body to flush out toxins, not be adding in additional chemical residues for your body to battle with. 

2. Do drink 2 – 2 ½ litres of clean water daily. Best to drink between meals and not with meals. Water helps your body eliminate waste and clear out fatty deposits. Your kidneys can’t work properly unless your body is properly hydrated, which adds to your liver’s workload. Start each day with a mug of warm water and lemon juice. This helps your body flush out the small intestine. Remember that your body is about two thirds water. As excess water isn’t stored you need to top yourself up daily. Fill a large drink bottle or container and keep it handy while you work so that you are constantly rehydrating your body throughout the day.

3. Do eat meals based around natural detox superfoods such as leafy greens. Increase the percentage of these highly alkaline foods for the detox period. Increasing the alkalinity of your body raises your blood’s solubility so that foreign chemicals and heavy metals can be cleared out of your system. Eat fruit and vegetables instead of creamy and sugary snacks, and up your intake of green smoothies and vegetable soups. See next weeks blog for some recipes. 

4. Do listen to your body. For example, we are told that breakfast is the most important meal of the day. You may eat breakfast first thing upon waking in the morning or soon after. You may even eat early “for energy” when you’re not yet hungry. Your new rule about breakfast is this: never eat when you are not hungry! If your body is not telling you that you’re hungry, it’s telling you that you don’t need any food. We all need to start listening to our bodies more instead of trying to follow any diet formula. 

5. Do get enough rest. Your body works hard once you give it the chance to clean out accumulated toxic debris, so allow yourself plenty of sleep in order to recharge your energy. Cravings for unhealthy food often appear at the end of the day when you’re particularly tired, so getting to sleep earlier will have a double benefit. You’ll be able to avoid the time of day when you are most tempted to break your detox routines and you’ll also feel well rested the next morning.

glass of water amongst olive leaves

6. Don’t drink coffee, try herbal teas instead. Health food stores carry an interesting range that will inspire you to prepare yourself a steaming hot cup of an exotic detoxifier. You’ll actually feel pampered rather than caffeine-deprived. Strong herbal detoxifiers include dandelion and milk thistle. Juniperberry teas and cranberry juices are useful for getting your body’s water balance evened out.

7. Don’t drink alcohol – substitute sparkling waters and fresh fruit juices. Drinking alcohol swings your body through a false high/depression cycle and can cause fluctuations in your blood sugar levels. Breaking out of the pattern is easier when you can replace your cherished daily habit of a glass or two of wine or beer with a drink that will ultimately make you feel just as good, if not better. Blend up a green smoothie, try a cocktail of watermelon, mint and cranberry juice or go for a deep cleanse with fresh beetroot juice.

8. Don’t eat meat for the detox period as it slows your digestion and protein dominant animal foods are acid-forming. Eating a vegetarian diet has distinct health benefits so it’s worth considering giving your body a break, at least for a while. Environmental pollutants such as pesticides and the chemical sprays used on fodder accumulate in the fat cells of farmed animals. Unless you’re eating organically farmed meat you are likely to be loading yourself up with toxins just as fast as your body is flushing them.

9. Don’t forget to breathe and exercise. Sweat out those toxins and work your muscles to break down the residues trapped in fats. Being conscious of breathing contaminants out gives you a psychological boost too.

10. Don’t be surprised when your natural body detoxification leads you to consider detoxifying other areas of your environment. Cleansing your body will give you a surge of clarity that enables you to evaluate what you do and don’t need in your life. Detoxification and healing go hand in hand, and having fresh eyes may inspire you to make changes in a proactive and positive way. 

Sheila Daniel, RHN 

10 PreWorkout Snacks

PreWorkout Snacks

Working out is one thing on our to-do lists that can sometimes be skipped over. In between work and suppertime, there’s a small window where we can maybe get 20-30 minutes of working out squeezed into our day. But what if we’re already hungry for supper? The answer is to pack a quick snack that you can enjoy before hitting the gym that will tide you over until your next meal. Nothing is worse than working out on an empty stomach. Check out these nutritious and beneficial snacks that will nourish your body before your next quick workout.

1. Bananas
Bananas may seem like a simple snack that you can grab anytime you’re hungry, but do you understand how incredibly beneficial this fruit is for your body?
Bananas are packed with potassium which helps prevent muscle cramping and also promotes the build-up of muscle tissue as you work out at the gym.

2. Eggs
If you’re less into eating meat and more into enjoying other lean sources of protein, eggs are a great pre-workout snack.
Scramble a couple up and enjoy on a slice of toast before you head to the gym for the combined superpowers of lasting carbohydrates and protein.

3. Oatmeal
Oatmeal is a complex carb that helps your body have longevity in the gym as it slowly releases energy into your body.
Enjoy some oatmeal with berries as a great pre-workout snack that will coat and fill your stomach for hours to come.

4. Apples
Don’t have time to make a whole snack ahead of your workout? If you have an apple on hand, it is a perfectly suitable pre-workout snack option.
Apples assist with your weight loss efforts and can also help control your blood sugar levels, ensuring you won’t have an energy crash halfway through that circuit you love to hate and hate to love.

5. Whole Grain Bread
Whole grain bread is a fantastic source of complex carbs before a workout.
One way you can enjoy whole grain bread is by toasting it and topping your slice with a nut butter of your choice. It’s the perfect combination of complex carbs and protein

6. Sweet Potato
What if you were told that you could make some delicious baked sweet potato fries and enjoy them as a healthy snack with a little salt and pepper? It sounds too good to be true.
Well, the reality is, sweet potato is a great snack to have before working out. It is a complex carb and isn’t packed with unneeded sugar.

7. Nutrition Bar
Nutrition bars are a delicious food to have on hand if you decide to zip to the gym after work and you don’t have time to make a snack.
The key is to find nutrition bars that aren’t packed with sugars and syrups. While they may taste good, these additional ingredients will only contribute to an energy crash before you are done your workout.

8. Peanut Butter
Peanut Butter is not only good for you when you get up in the morning and need a quick breakfast. It’s also a wonderful pre-workout snack.
Whether you’re enjoying a scoop of peanut butter all on its own, or topping some toasted sweet potato with it, you will find that its protein is long lasting. Perfect for a workout!

9. Smoothie
If you have a blender at home that is waiting to get a little lovin’, making a pre-workout smoothie is a great way to get started.
Pack your smoothie full of berries which have less sugar than other fruits, greek yogurt, coconut oil and some avocado for a balanced, protein-packed snack.

10. Greek Yogurt
Greek yogurt has been all the rage for a few years now and the truth of the matter is, it’s not going anywhere soon!
You simply can’t beat the high amount of protein in each spoonful, making it a great pre-workout snack.

Recipe: Roasted Chickpeas

Have you tried roasted chickpeas? We found this recipe and HAD to share it with you.


  • 2 14-15oz cans of chickpeas (also known as garbanzo beans)
  • 2 tablespoons olive oil (can also use coconut oil)
Sweet Cinnamon
  • 1 tsp ground cinnamon
  • 1 tablespoon granulated sugar
  • 2 tablespoons agave or honey
  1. Drain and rinse your chickpeas. Remove any loose skins off of the beans but don’t worry about taking them all off. Just remove the ones that are super loose.
  2. On a paper towel or towel, evenly spread your beans and let dry. I dried mine for about 1/2 hour.
  3. Preheat oven to 400 degrees.
  4. Line a cookie sheet with either foil or parchment paper.
  5. Evenly spread your dried beans on cookie sheet
  6. Bake for 40-60 minutes. It will all depend on your oven. Check after 40 minutes and if they are crunchy, they are done. If they are too moist, then cook a little longer but watch so they don’t burn.
  7. After baking, quickly transfer to a bowl and mix with the 2 tablespoons olive oil or coconut oil.
  8. Then spread the seasonings of whatever flavor you are using and mix well.
  9. With the agave or honey-cinnamon flavor, after coating you can put the beans back into the oven for 5 minutes or so to caramelize them.
  10. With the ranch recipe, mix 2-3 teaspoons of the whole mix into your baked chickpeas and refrigerate the rest for other recipes.
  11. Yummy!


For other flavours click here

Why you should eat broccoli

Why you should eat broccoli


Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips. These nutrition powerhouses supply loads of nutrients for few calories.


Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.



  • Fighting cancer – Eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer; particularly lung and colon cancer. Studies have suggested that sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter bite, is also what gives them their cancer-fighting power


  • Look youngerVitamin C plays a vital role in the formation of collagen, the main support system for the skin. Vitamin A and vitamin E are also crucial for healthy looking skin, both of which broccoli provides.
  • Improved digestion and natural detoxEating foods with a natural fiber like broccoli can prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer. Adequate fiber promotes regularity, which is crucial for the daily excretion of toxins through the bile and stool
  • Improving bone healthPoor vitamin K intake is linked with a higher risk of bone fracture. Just one cup of chopped broccoli provides 92 micrograms of vitamin K, well over 100 percent of your daily need. Consuming an adequate amount of vitamin K improves bone health by improving calcium absorption and reducing urinary excretion of calcium.

Broccoli also contributes to your daily need for calcium, providing 43 milligrams in one cup.

These cute little trees are super healthy and you can eat them in so many different recipes or just on its own!

Bone Broth – Why You Should Drink It

Bone Broth – Why You Should Drink It


It may sound a bit strange to drink bone broth but once you start to understand the benefits you will want to drink it every day.


When you boil bones they release powerful nutrients like collagen, calcium, gelatin, phosphorus, potassium and magnesium. Consuming the nutrients helps boost health.

Now for the magical list of benefits:

  • heals a leaky gut
  • fights colds and flus
  • reduces inflammation
  • reduces joint pain
  • promotes strong bones
  • calms mind
  • improves sleep, memory and cognition
  • improves libido
  • helps PMS
  • helps with indigestion
  • helps with bloating
  • helps with brittle hair and nails
  • great detox
  • helps with muscle cramps
  • improves immune system
  • speeds up metabolism
  • helps digestion
  • it makes your skin glow
  • full of important minerals

And it is extremely economically friendly!


What are you waiting for? Go have some.


Get out our blog with the recipe to make your own Bone Broth!


How to drink more water

The best ways to drink more water


Do you drink enough water? Do you even know how much water is enough? First, take your body weight and divide by two, then that is the amount of ounces you need to be drinking every day.


  1. Drink out of a mug – Just try it! There is something very satisfying about drinking out of a mug
  2. Set higher goals – If you need to drink 8 glasses and you set your goal for 8 but only get in 6, then you’re behind. But if you set the goal to 10 glasses and only get 8 then you are right on track
  3. Warm it up – drink it warm and add some lemon and/or cinnamon.
  4. Big bottle – using a really big water bottle will help you drink more to keep emptying the bottle
  5. Use a bottle that has measurements – this will keep you on track because you can do the simple math to get you to your goals.
  6. Keep water where you are – keeping it in your sight or around you then you will be inclined to drink more water. Even on your night table beside the bed!
  7. Use an app – there are plenty of apps that you can download to keep track of your water intake
  8. Add hair elastics to your water bottle – using the hair elastics will keep track of the amount of times you refill your bottle
  9. Time stamp your day – by certain times in the day you have to have drank a certain amount of water.
  10. Drink after every bathroom break – You will be sure to drink lots of water this way
  11. Add flavour to your water – add some frozen fruit or a splash of lemon juice to give it some flavour
  12. Dilute sugary drinks with water and ice – This way you’re still getting the taste you want but you’re increasing your water too
  13. Choose sparkling water over pop – just choose water!


Water is so so important so whatever you need to do, just make sure you are drinking your water!!