What I Ate Wednesday (WIAW)

Since I have only been doing this blog for a couple weeks I haven’t really established any rhyme or reason to it yet! I like the freedom of posting whatever I want whenever I feel like posting it, but sometimes its nice to have some predictability!

So considering I cook and bake daily I will try to do What I Ate Wednesday! (WIAW), posting any recipes from the week that I consider worthy of sharing! I will also post the good, the bad and the ugly of what I have been eating!


Yep……exciting eh!

I tend to eat the same things most of the time, unless I have a bit of a craving for something specific. I definitely have some basic go to meals. Work meals tend to look like this….

Salads for a few days!
Good ol’ broccoli and chicken


I tend to be a lot more creative on days off (obviously) as I have more time.

First off my day can not start without Coffee. On my days off I am able to make my Coconut Oil Coffee

Add one cup of hot coffee to your blender with 1 teaspoon of Coconut Oil and a touch of Stevia (if wanted) blend until frothy

Coconut Oil Coffee

This is creamy, frothy and just plain delicious. Give it a try!

Typical breakfast on days off could include



  • Set oven to broil
  • Cut in half
  • Sprinkle Stevia and Cinnamon
  • Broil in oven for approximately 5 minutes

This is the only way I eat Grapefruit. It is way more tasty and juicy when you heat it this way……


PB&J Cottage Cheese

  • 1/2 Cup Cottage Cheese
  • 2 TBSP PB2 reconstituted with water
  • 1 teaspoon of jam or jelly of choice

This is so freaking delicious

I will usually head to the gym or out for a run after this, and when I return I am famished. I have to make something right away or this might happen


So the easiest and quickest thing is a smoothie

My go to would be a Green Monster Smoothie or a Smoothie Bowl

I have a million Smoothie recipes and I will post those often. Here is a Smoothie Bowl recipe. This is kind of my standard base recipe you can modify the add on’s for your taste.

  • 1/4 cup old fashion oats
  • 1 tsp cinnamon
  • 1/2 tsp vanilla
  • 1 tbsp Chia Seed
    mix together with 1/2 cup almond milk-Let sit for a minimum of 15 minutes or as long as overnight
    Add to the blender with
  • 1 frozen banana
  • 1/2 cup Greek yogurt
  • 2 tbsp organic protein powder
  • and 1/3 cup almond milk
  • 1 teaspoon Xanthan Gum
  • Blend, pour into a bowl and add some berries of your choice…..

smoothie bowlIn the evenings I try to keep it fairly low carb if I can. Sometimes on the weekends I’ll make something like a Spelt Pizza as we have longer workouts and need the carbs.

Butternut and Arugula Spelt Pizza


  • Peal and dice a Butternut Squash, coat in EVOO and roast at 400C until brown and cooked through
  • Slice a few onions thinly and cook down in frying pan until soft and caramelized

Spelt Crust

  • 2 Cups Spelt Flour
  • pinch of salt
  • Add warm water until it comes together

Kneed into a ball and let rest, covered for at least 30 min

Roll out the curst and top with

  • Caramelized Onions
  • Cubed Butternut Squash
  • Goat Cheese

Bake at 400C until crust is cooked. Remove from oven and top with

  • Lots of fresh Arugula
  • Drizzle Balsamic Reduction oven the pizza
Butternut Squash and Arugula Spelt Pizza

Fish Tacos

Dry Rubs

Mix together

  • 1 TBSP Chili Powder
  • 1 TBSP Garlic Powder
  • 3 TBSP Smoked Paprika
  • 1 teaspoon Cumin
  • Fresh Cracked Pepper
  • Sea Salt

Rub on white fish of your choice and grill or bake


Mix together

  • 3 TBSP Greek Yogurt (0% plain)
  • 2 TBSP White Wine Vinegar
  • 1 TPBS Honey
  • Salt  and Pepper

Add in a couple cups of pre shredded Coleslaw Mix and allow to sit for at least one hour

Pickled Radish

Take a mason jar and fill with thinly sliced Radishes. Fill with white vinegar that has been brought to boiling with a couple TBSP Honey mixed in. Allow to sit minimum overnight and up to two weeks.

To assemble

  • I used Corn Tortillas but your can used any type you want including Lettuce Wraps if you are low carbing it.
  • Spread fresh Avocado on the base and top with Coleslaw, Radishes and Fish.
  • Top with a squeeze of Lime and a dollop of Greek Yogurt if wanted
fish taco
Fish Tacos


Homemade Coconut Butter

I am obsessed with all things coconut. I am not kidding….it is to the point that I need to be physically restrained from sucking suntan lotion out of the bottle……

By the way…..That says BURN not BUM….I didn’t even notice unitil after I posted that it looked like Bum…..


Homemade Coconut Butter is one of my favorites. You can use it on so many things. I add it to oatmeal, on protein pancakes, in a curry, on fruit or even in my coffee!

So simple and easy to make.

Add unsweetened coconut flakes to a food processor and just let ‘er rip. You will have to stop it and scrape the sides once in a while. It will take about 10 minutes depending on your processor.

Waiting is the hardest part

Once it is a nice smooth consistence pour it in a mason jar and store at room temperature. It will naturally firm up but gently warming it up will malt it down quickly.

Deliciousness in a jar

You will go through this stuff like crazy! It is completely addictive.

Here is a great way to try it……

“Oatmeal” Minus the Oats

1 tbsp ground flaxseed
1 tsp ground cinnamon
1 banana, mashed
3/4 cup liquid egg whites (or 3 egg whites)
1/2 cup unsweetened almond milk (add more if desired)
1/2 tsp vanilla extract

1.Whisk together egg whites and almond milk and then stir in walnuts, ground flax, banana, vanilla extract, and cinnamon; blend well.
2.In a medium saucepan, warm the mixture on the stove, stirring frequently, until the “oatmeal” reaches the desired consistency; this should only take a few minutes.
3.Top with berries, nut butter, seeds, or whatever else you want.

Great post work out re-fuel