Blueberry Banana Muffins


  • 2 smashed Bananas

  • 3 Eggs

  • 1/4 Cup Coconut Oil

  • 2 Cups Almond Flour

  • 2 Tbsp Flaxseed Meal

  • 1/2 tsp Baking Soda

  • 1 tsp Cinnamon

  • 1 Tbsp Vanilla Extract

  • 1 Cup of Blueberries


Mix everything in a mixer (except the blueberries). Add the blueberries and pour the batter in the muffin tin.

Bake for 350 degrees for 28 mins.

Sophie Walters
Quick Banana Pancakes

I am loving these Banana Pancakes on Sunday morning!


  • 1 large Banana, mashed

  • 2 large Eggs

  • 1/8 tsp Baking Powder

  • 1/4 tsp Cinnamon


Mix everything together and cook the pancakes on a hot skillet with coconut oil.

Options: Add Greek yogurt, fresh berries and/or maple syrup (no high fructose corn syrup).

Sophie Walters
Tortilla Soup

My latest recipe, prefect for the winter! Tortilla soup made in the pressure cooker!


  • 2 large Chicken Breasts

  • 12 oz of your favorite Salsa

  • 6 Cups Chicken Broth

  • 1 chopped White Onion

  • 1 can Diced Tomatoes

  • 1 tbsp Chili Powder

  • 2 tsp Cumin

  • 1 tbsp Garlic Powder

  • 2 tsp Salt

  • 1/2 tsp Black Pepper

  • 1/8 tsp Cayenne Pepper

  • 1 can Corn

  • 1 can Black Beans



  1. In pressure cooker, add chicken, salsa, broth, onion, tomatoes, chili powder, cumin, garlic powder, cayenne pepper, salt and pepper. Stir everything together, close with the lid and and press « manual », set pressure to « high » for 10 minutes. 

  2. When time is up, release the pressure. Shred the chicken with 2 forks and add the black beans and the corn (both drained and rinsed).

  3. Close the lid again and set to high pressure for 3 minutes. Release the pressure naturally after the 3 minutes and


Sophie Walters
Banana Breakfast Bars


  • 2 medium Bananas 
  • 1/4 Cup of Coconut Oil
  • 1/4 Cup Brown Sugar
  • 1 Egg
  • 1/2 tsp Baking Soda
  • 1/2 Cup Flour (preferably whole wheat)
  • 1 Cup Oats
  • 1 tsp Vanilla Extract
  • 1/2 tsp Salt
  • Optional: Drizzle Peanut Butter or White Chocolate. 


  1. Preheat over to 350F. Spray a 9x9 pan with non-stick cooking spray.

  2. Mash Bananas with a fork. Stir Coconut Oil and Brown Sugar with a wooden spoon. 

  3. Add Egg, Vanilla, Salt.
  4. Stir Baking Soda, Flour and Oats.
  5. Spread in pan.
  6. Bake for 18-20 minutes until browned around the edges and not jiggly in the middle. Cool completelty. 
Sophie Walters
Morning Oatmeal


  • 1 Cup Old Fashioned Oats
  • 1 Cup Almond Milk
  • 1 Tbsp Almond Butter
  • 1 Tbsp Honey
  • 1/4 tsp Cinnamon
  • 1/4 tsp Vanilla Extract


  1. Mix together the ingredients in a small pot and cook everything for about 5 minutes.
  2. Pour the oatmeal in a bowl and add some fresh fruits, chia seeds and coconut flakes. 
Sophie Walters
Banana Bread


  • 1  1/2 Cup Flour
  • 1/4 Cup White Sugar
  • 1  1/4 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Cinnamon Powder
  • 2 Egg White (1/4 Cup Egg White)
  • 1 Cup Mashed Bananas
  • 1/4 Cup Applesauce


  1. Preheat the Over to 350 degree F.
  2. Spray the bread pan with cooking spray.
  3. Stir together flour, sugar, baking powder, baking soda and cinnamon.
  4. Add the egg whites, bananas and applesauce to the mixture. Stir until combined.
  5. Pour batter into the bread pan.
  6. Cook for 45 - 50 minutes.
Sophie Walters
Energy Balls


  • 1 Cup Dry Oats
  • 1/4 Cup of Peanut Butter
  • 1/4 Cup Honey
  • 1/4 Cup of Mini Chocolate Chips
  • Dash of Salt


  1. In a mixing bowl, combine all the ingredients. The mixture should be sticky.
  2. Refrigerate for 30 minutes.
  3. Make small balls using the palm of your hands (approx. 13).

100 Cal/ energy ball.

It's a perfect snack (and your kids will love it)! I often eat one before my workout (to give me a little bit of energy) or if I want something sweet at the end of my day. 

Sophie Walters
Chicken Parmesan Zucchini Boats


  • 3 Medium Zucchini
  • 1 Chicken Breast cut in small cube
  • 1/4 tsp Salt
  • 1/4 tsp Black Pepper
  • 1 cup of Pasta Sauce
  • Mozzarella Cheese
  • Parmesan Cheese


  1. Preheat the oven to 400 degree F. Spray a baking dish with cooking spray or coconut oil.
  2. In a non-stick pan, cook the chicken for 8-10 mins. Add salt and pepper and make sure that the chicken is cook through. 
  3. Add the pasta sauce and garlic (I use pre-crushed garlic from the store). Cook 2-3 minutes.
  4. While the chicken cooks, prepare the zucchinis. Cut the zucchini in half and with a spoon, remove the seeds from the middle. 
  5. Place the zucchini boats in the baking dish and filled them with the chicken mixture. 
  6. Sprinkle some mozzarella cheese on top.
  7. Place the dish in the oven for 35 minutes.  I like to add Parmesan cheese a couple of minutes before the end of the timer.

Prep Time: 10 minutes;  Total Time: 45 minutes.

I hope you enjoy! 

Sophie Walters