August 2015 Archive

Chicken Meatloaf Muffin Sliders

These healthy chicken meatloaf muffin sliders are a simple, yet tasty party or back to school lunch option! Bet you can’t eat just one!

Meatloaf Muffin Slider | Haute & Healthy Living

This past weekend, I was cooking up a STORM.

I just couldn’t seem to stop!

Who knew that cooking could be so addictive?!

Lots and lots of recipe experimentation was happening in my kitchen.

That’s ALWAYS a good thing because it means more recipes to share with you!

Meatloaf Muffin Slider | Haute & Healthy Living

Because I work full-time and work some evening shifts during the week, I don’t get a whole lot of time to do recipe experimentation or photography on the days that I work.

Since I have to work a bit on the weekend as well, I tend to take my Fridays off.

So I’ve officially deemed my Fridays, “Foodie Fridays.”

That’s basically when I whip up a whole bunch of random food experiments and test it out on my family.

They enjoy it because they get lots of food to eat.

And I enjoy it because I don’t have to eat all of the food myself.

Plus, I get free recipe feedback.

On this particular Foodie Friday, I whipped up a batch of these meatloaf muffin sliders.

Meatloaf Muffin Slider | Haute & Healthy Living

These sliders would be awesome for a party because you can make the meatloaf muffins in advance. Plus they’re super cute all lined up on a tray.

You can make these little sliders even lighter by eating them open-faced!

Meatloaf Muffin Slider | Haute & Healthy Living

It would also make a great back to school lunch.

I’m always trying to find ways to get parents away from those darn processed lunch meats.

Just back away from the lunch meats….

So convenient, yet SO full of preservatives and sodium.

Meatloaf muffin sliders are definitely a solution to that problem.

They can be premade and stored in the freezer. Huge time saver…AND stress reliever!

Each morning when you’re packing the kids’ lunch, just pack a meatloaf muffin slider along with some veggies and fruit, and the kids will have a nice balanced lunch. I bet they’ll appreciate the break from the same ol’ sandwich as well (if you don’t have a picky eater, of course!)

You can leave the tomato sauce out to avoid it from getting soggy. It will still taste awesome.

And there you have it, perfect back-to-school lunch and party food, all in one!

Chicken Meatloaf Muffin Sliders

Yield: 12 Sliders



  1. Prepare meatloaf muffins according to recipe directions.
  2. Place tomato sauce in a small pot and heat until warm.
  3. Cut each roll in half and evenly distribute spinach on each roll. Top with meatloaf muffin and a tablespoon of tomato sauce. Enjoy!

Nutrients per serving:

Servings: 12 • Calories: 173 • Fat: 5.3 g • Carbohydrates: 21.6 g • Fibre: 2.7 g • Protein: 12.7 g • Sugar: 4.3 g • Sodium: 374 mg • Cholesterol: 50 mg

Meatloaf Muffin Sliders Collage Elysia, XOXO
Sweet Potato Muffins

Full of moisture, these healthy sweet potato muffins are a great source of fibre while also being low in fat. Plus they are egg-free, dairy-free and vegan! Make up a large batch of these muffins and freeze them for back to school snacks. They won’t last long! 

Sweet Potato Muffins | Haute & Healthy Living

Can you believe it’s already Friday again!?

Only three more weeks until back to school!

Around this time last year, I was whipping up a batch of these sweet potato muffins for Matt.

Sweet Potato Muffins | Haute & Healthy Living

He decided one day out of the blue that he was going to do a bike ride for cancer from Brantford Ontario to Ottawa Ontario during his two weeks of vacation.


Yeah, just a little.

But the craziest part is… he was going to do it alone!

At this point, we had only been dating for about three months, so our relationship was fairly new.

When he started discussing his big plans, I was totally confident that he could do it.

Afterall, that’s what supportive girlfriends do, right?

“You can do it honey!”

Sweet Potato Muffins | Haute & Healthy Living

But then, I started thinking…

What if something happens to him? Who will come to his rescue?

So next thing I knew, I was packing my bags and going with him.

In the car…not on a bike.

Just wanted to clear that up.

As a dietitian, I felt obligated to make sure that he was eating and drinking enough during his ride to ensure that he stayed well hydrated and kept his energy levels up.

I made up a whole batch of these sweet potato muffins for him in advance, along with a lot of other portable snacks.

Sweet Potato Muffins | Haute & Healthy Living

Each day, I would get up early with him and restock his little backpack with food.

In hindsight, I think it was a good idea that I decided to go, otherwise I’m pretty sure the guy would’ve starved to death.

These muffins acted as great fuel because they’re packed full of complex carbs and not super high in fat like a lot of muffins.

Didn’t want to weigh the guy down when he’d be biking for 4 days straight.

Sweet Potato Muffins 5

In the end, he ended up making it to Ottawa, with a few flat tires, thunderstorms, wasp attacks, and rescues from the woods down long deserted roads…….

But we won’t go there.

Let’s just focus on the delicious taste of these muffins.

Sweet Potato Muffins

Yield: Makes 12 muffins


  • 1 large sweet potato
  • 1/2 cup of unsweetened almond milk
  • 1 tsp. pure vanilla extract
  • 1/4 cup extra virgin olive oil
  • 1/4 cup unsweetened apple sauce
  • 3/4 cups of pure maple syrup (plus 1 tablespoon to brush muffin tops)
  • 1 tbsp. of chia seeds
  • 2 cups of whole wheat flour*
  • 2 tsp. baking powder
  • 2 tsp. baking soda
  • 1 tsp. cinnamon
  • 1/4 tsp. sea salt
  • Top with a light sprinkle of chopped walnuts (optional)
  • *If you're gluten free, just add 1 teaspoon of xantham gum if it's not in the gluten free powder mix. Substitute whole wheat flour for brown rice flour and or Bob's Red Mills Gluten-Free Flour.


  1. Preheat the oven to 400F. Bake sweet potato whole with skin on, piercing it a few times first.
  2. Once cooked and cooled, remove the skin from the baked potato and place in a bowl. Mash the sweet potato well in the mixing bowl.
  3. Add the milk, vanilla, oil, maple syrup and applesauce (wet ingredients). Add chia seeds and let sit.
  4. Combine all of the dry ingredients together in a separate bowl.
  5. Fold dry ingredients into wet ingredients until well mixed.
  6. Take a muffin tray and spray each muffin round with cooking spray. Pour the muffin mixture evenly into 12 muffin rounds.
  7. Bake at 400 for 20 to 25 minutes. At 20 minutes, take the muffins out and brush the top of each with a bit of maple syrup.
  8. Bake another 5 minutes until nothing sticks to a sharp knife when inserted into the center of the muffin.
  9. Enjoy when cool enough to bite into. Let them sit a good 10 minutes and they'll lose some of their moisture. At first they may seem very dense.

Nutrients per serving (for one muffin):

Servings: 12 • Calories: 178 • Fat: 5.6 g • Carbohydrates: 31 g • Fibre: 3.4 g • Protein: 3.2 g • Sugar: 14.3 g • Sodium: 227 mg • Cholesterol: 0 mg

Sweet Potato Muffins | Haute & Healthy Living Elysia, XOXO
Chocolate Peanut Butter Overnight Oats

These healthy, yet decadent chocolate peanut butter overnight oats are high in protein, fibre and flavour! You’ll feel like you’re indulging at breakfast! Gluten-free, vegetarian and dairy-free options. 

Chocolate Peanut Butter Overnight Oats | Haute & Healthy Living

So THIS was my breakfast this morning.

I’m totally not trying to brag or anything.

But man, was it GOOD!

I felt like I was completely indulging in this chocolatey goodness in a jar.

Think.. chocolate and peanut butter infused into oatmeal with a sweet hint of banana.

And NO added sugar??!

It totally hit the spot.

Chocolate Peanut Butter Overnight Oats | Haute & Healthy Living

The best part is that I made it the night before in the blender.

And then just poured the mixture into jars with oats and stuck it in the fridge overnight.

I woke up this morning, and breakfast was there.

Staring me right in the face.


Just like that.

If you make the whole batch, you’ll have a whole bunch of decadent breakfasts waiting for you every morning.

How sweet is that?!

Chocolate Peanut Butter Overnight Oats | Haute & Healthy Living

Now oftentimes, I see overnight oats made with Greek yogurt, which is fantastic if you like the taste.

In my experience of serving Greek yogurt to countless customers (and witnessing the gag reaction soon after), it’s pretty hard to get people to eat it unless it’s sweetened and every ounce of sourness is concealed.

There is, of course maybe the odd person that doesn’t mind the sour taste of eating Greek yogurt plain, but I definitely don’t come across them very often.

And of course, part of my mission in life is to avoid dumping a whole bunch of sugar into recipes just to make it taste better.

Chocolate Peanut Butter Overnight Oats | Haute & Healthy Living

Now without the Greek yogurt, we’d be lacking protein.

Big problem.

If you know me at all, I am constantly preaching about the importance of consuming protein, especially at breakfast time for that feeling of fullness and maintenance of lean muscle.

So I decided to dump in some pasteurized egg whites.

Uncooked, of course.

You might have assumed that, but I just wanted to clarify before you got all grossed out.

Those egg whites will add that boost of protein we’re looking for without altering the flavour like the Greek yogurt would. Plus, the pasteurization process makes it perfectly safe to consume uncooked.

So we dump a bunch of egg whites in….

What does that mean exactly?

MORE protein.

MORE sweetness from the banana. Which means, no sudden urge to dump in spoonful after spoonful of sugar.

AND MORE chocolate and MORE peanut butter flavour to rock your world.

Chocolate Peanut Butter Overnight Oats | Haute & Healthy Living

That’s what I’m talkin’ about…

I can hardly wait for my next decadent breakfast ;)

Chocolate Peanut Butter Overnight Oats

Yield: Makes 4 servings


  • 2 cups rolled oats (1/2 cup per serving)
  • 4 tbsp. chia seeds
  • 1 cup So Delicious Unsweetened Almond Milk
  • 2 cups pasteurized egg whites
  • 2 tsp. vanilla extract
  • 2 very ripe bananas (frozen work well too)
  • 1 tbsp. unsweetened cocoa powder
  • 2 tbsp. natural peanut butter
  • Toppings of your choice (i.e. a few sliced bananas, a light sprinkle of sliced almonds, dark chocolate chips or unsweetened coconut) (optional)


  1. Measure out equal portions of oats into each bowl or jar. Each serving should have ½ cup of rolled oats.
  2. Place chia seeds, almond milk, egg whites, vanilla extract, bananas, cocoa powder, and peanut butter into a blender and blend until combined.
  3. Evenly pour the smoothie mixture into each bowl or jar with the oats. Give the mixture a quick stir to evenly distribute the oats throughout the smoothie mixture.
  4. Place in the fridge, preferably overnight or for at least 1 hour.
  5. Remove from the fridge and garnish with toppings of your choice. The oats can be eaten cold or heated in the microwave for 30-60 seconds. They will also keep in the fridge covered for up to 4 days.

*This recipe is an entry for the So Delicious and Go Dairy Free Snackable Recipe Contest.

Nutrients per serving:

Servings: 4 • Calories: 396 • Fat: 10 g • Carbohydrates: 51 g • Fibre: 12 g • Protein: 25 g • Sugar: 8 g • Sodium: 245 mg • Cholesterol: 0 mg

Chocolate PB Overnight Oats | Haute & Healthy Living Elysia, XOXO
Spicy Shrimp, Avocado & Feta Bowls

These spicy shrimp bowls can be made in less than 20 minutes! The perfect quick and healthy meal for a busy weeknight! 

Spicy Shrimp, Avocado & Feta Bowls | Haute & Healthy Living

Hey everyone!

Hope you all had an amazing weekend!

It’s Monday once again….

I’m not gonna lie.

Sometimes I find that it’s super hard to get back in the groove on Mondays.

I feel like I go from a fun, relaxing, somewhat carefree weekend…. to the sudden mad rush on Mondays.

Get up, go to the gym, book it to work, work, come home, work on blog, make dinner, talk to boyfriend, go to bed.

And then start the whole routine ALL OVER AGAIN….

Spicy Shrimp, Avocado & Feta Bowls | Haute & Healthy Living

Speaking of the gym….

At my gym, there are a lot of retired seniors who love to spend their mornings doing long bouts of cardio, making their morning rounds to socialize and just taking their time getting their workouts in.

I’ll be honest. Sometimes I get a little envious that their workouts are so relaxed.

They all seem so chill.

Meanwhile, my heart is racing SO fast because I’m just trying to do my thing and get in and get out of that place as quickly as possible so that I can get to work and carry on with my day.

Even while I’m doing my cardio, I’m making a to-do list for the week.

Definitely not a laid back workout.

I tend to see the same familiar faces day in and day out at the gym since my workout schedule is pretty consistent.

There’s this one older gentleman in particular who sees me do this mad rush every day. I swear he thinks I’m some crazy lunatic because I’m practically running from one strength training exercise to the next.

That’s what I like to call supersetting.

He approached me this morning when I was quickly doing a cool down session on the bike after the weights.

He said “you need to learn how to slow down.”

Spicy Shrimp, Avocado & Feta Bowls | Haute & Healthy Living

That’s not the first time he’s said something along those lines.

I smiled and thought to myself…

‘Thanks for the reminder bud’…….

Then I quickly rushed off to work.

Soooo much for slowing down.

On those days where I just can’t seem to slow down, I’m always looking for a meal that can be prepared in a pinch.

That’s why I love the dish I’m featuring today.

Spicy Shrimp, Feta & Avocado Bowls.

Spicy Shrimp, Avocado & Feta Bowls | Haute & Healthy Living

Sounds intense, right?


It’s really quite simple.

What I like to do is cook up the brown rice in advance, so the only thing I have to worry about is cooking up the shrimp.

Which takes a grand total of like, what…?

Maybe 10 minutes tops?

And then I pretty much just garnish with the avocado, parsley and feta.

Spicy Shrimp, Avocado & Feta Bowls | Haute & Healthy Living

SO easy.

And SO packed full of flavour.

This meal is super balanced as it provides protein from the shrimp and feta, complex carbohydrates from the brown rice and healthy fats from the avocado.

JUST what I need for those busy Mondays!

Plus, it makes great lunch or dinner leftovers for those busy Tuesdays ;)

Spicy Shrimp, Avocado & Feta Bowls

Yield: Makes 4 Servings


  • 2 tbsp. extra virgin olive oil
  • 2 cloves garlic, minced
  • 1/4-1/2 tsp. crushed red pepper flakes (depending on how spicy you like it)
  • 1 lb medium shrimp, peeled and deveined, tails in tact
  • Juice of ½ a lemon
  • 1 tbsp. honey
  • Salt and pepper, to taste
  • ¼ cup parsley, chopped
  • 1 cup brown rice, uncooked
  • 2 cups no salt-added chicken broth
  • Toppings:
  • 1 avocado, diced
  • ¼ cup crumbled light feta cheese
  • Additional parsley for garnish


  1. Cook brown rice in chicken broth according to package directions.
  2. Heat a large skillet over medium high heat. Add extra-virgin olive oil, garlic, lemon juice, red pepper flakes, honey and shrimp. Season with salt and pepper if desired. Cook shrimp for approximately 3 minutes or until just pink. Add parsley and cook for an additional minute.
  3. Split the brown rice between four bowls or plates. Top with equal amounts of shrimp and sauce. Over the shrimp and rice mixture, evenly distribute feta and diced avocado. Garnish with more parsley. Enjoy!

Nutrients per serving (not including the brown rice):

Servings: 4 • Calories: 287 • Fat: 18g • Carbohydrates: 9 g • Fibre: 4 g • Protein: 25 g • Sugar: 5 g • Sodium: 423 mg • Cholesterol: 188 mg

Elysia, XOXO