Recipes From Dietitian jenn messina

Homemade Chocolate Peanut Butter Granola Bars

Homemade Chocolate Peanut Butter Granola Bars

I love a good grab-and-go snack but store bought granola bars are often lower in protein. Try this little recipe for a homemade, high protein, and zero-packaging alternative.   Ingredients: 1 cup almonds 1 cup rolled oats ½ cup @mumgry chocolate peanut butter 5-6...

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High Protein Sour Cream Dip

High Protein Sour Cream Dip

This kid-friendly sour cream dip is packed with protein from the Greek yogurt and is perfectly versatile as a snack dip, sandwich spread, or marinade.   Ingredients 1/2 cup sour cream 7% M.F. 2/3 cup Greek yogurt plain 1 tbsp lemon juice and 1 tsp lemon zest 1...

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Nut-Free Kids Protein Balls

Nut-Free Kids Protein Balls

Back to School means snacks need to be “nut-free”. These little protein balls are full of fibre, healthy fats and protein to keep little ones full for hours. Ingredients Makes 12 kid size portions 1 cup rolled oats 1 tbsp hemp hearts 6 dates, pitted 3 tbsp warm water...

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Almond Power Ball

Almond Power Ball

I couldn’t find a recipe for protein balls that included ingredients in my pantry so I whipped this one up! As you can tell, I like easy recipes and minimal mess. No fancy equipment. The addition of hemp hearts adds additional protein (2 tbsp is 10g of protein!) and...

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Blueberry Mango Smoothie

Blueberry Mango Smoothie

This is the perfect summer smoothie! The blueberries are antioxidant-rich and the greek yogurt and oats give this smoothie a protein boost!   Ingredients 1 cup of frozen blueberries 1 cup of frozen mango chunks 1 cup of plain greek yogurt 2 cups of milk 1/2 cup...

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On-The-Go Lunch Wrap

On-The-go Lunch wrapIn a time crunch? These wraps make a perfect on-the-go lunch for the whole family. You can swap the bell pepper, cabbage, and chicken with any veggie and meat of choice! You can also swap the creamy guacamole with...

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Hummus Heads

Hummus HeadsWhat better way to make snacks FUN and increase the chances your kids will try beans & veggies than creating your own hummus heads! Grab your favorite round crackers, we love @cornthins_originals, and whip up a batch of...

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Move over regular Chia Jam

move over regular chia jamThis version is sure to be a kid’s favourite. My kids are health food detectives and the regular chia jams were a no-go with the black seeds. Enter white, ground chia. It has all the benefits of black chia...

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Atomic Smoothie

Atomic Mango SmoothieThis smoothie isn't just pretty it is delicious and a major hit with kids and adults! Made it minutes it's an easy breakfast option which can also be doubled and frozen in an ice cube tray for tomorrow. ...

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Vanilla Bean Apricot Granola

Vanilla Bean Apricot GranolaThis recipe is super simple and great to make ahead for the whole week stored in an airtight container. It gives you a great source of fibre and protein to keep you full and satisfied and it’s oh so...

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