If you’ve been following us long enough, you know that our approach to cooking is “everything-but-the-kitchen-sink”. If the taste and texture match, throw ‘er in! The more hearty nutrients, the better! This quick breakfast option is no exception. There are a lot of ingredients, but the recipe can be made with just the bare minimum (*). Yield: 6-10 servings | Total time: 20 minutes Here’s what you’ll need: *1 cup oat flour (we blend oats in a food processor) *2 eggs *1 super r

Looking to get some more veggies in your diet? One of our kicka$$ members, Heather, has just the delicious dish for you: Vegan Black Bean Patties. Take it over Heather! This is a versatile recipe in that you can throw pretty much anything you want into it. If you like more of something, then add more of that ingredient; you can use any kind of beans; and you can easily substitute. For example, if you don't have a kale, swap for spinach, or if you don't have curry, add chili

Everyone who knows Grant knows how cheesy he is: And last but not least, the "G" station, or the "Grant" Station...as he continues to describe some crazy new exercise he conjured up over a boiled cauldron (true story LOL). So it may not surprise you that he’s just as adventurous and creative in the kitchen (lucky Jenn!). This month we bring to you his new signature dish, which is a spin on a Brazilian cheese bread called Pao de queija. Servings: 4 | Yields: 12 balls | Total T

Two thousand eighteen. ​​ What a year: -We ran our first full-length online-only Kickstart Program in January. Proceeds from this super fun challenge went towards a new toy, a dual pulley cable system, that has quickly become everyone's favourite gym equipment - We showed off our artistry with two paint nights (boy, are we getting good!) - Enjoyed the beautiful outdoors with some snowshoeing, hiking, picnics, Park Fitness and yoga by the water - Celebrated Christmahanakwanza,

Cue the tiny violin: pumpkin season is almost over. But don’t fret! Thanks to canned pumpkin (that we hear is actually butternut squash!), you can enjoy the comfortingly delicious taste of pumpkin all year long. One of our new favourite pumpkin-filled recipes is a pumpkin pie protein square. Super simple. Tastes like pumpkin pie. Supports our gym #gainz. Seriously, what more could you ask for? Prep Time: 5 min | Cook Time: 20 min | Yield: 16 squares Here’s what you need: 15oz

Baby it's getting cold outside... Warm up with this delicious nutrient filled soup! Here's what you'll need: 1 extra large head of broccoli 3 generous handfuls of spinach 2 medium size sweet potatoes 4 cups of vegetable (or chicken) broth 1 large onion 1 tablespoon of coconut oil Spices to your taste (we used: cumin, pepper, garlic plus & cajun) Here's what you do: 1. Peel and cube the sweet potatoes. 2. Steam the broccoli and sweat potatoes on high until a fork can easily pa

Fall is busy. Finding snacks and treats that fit in with your schedule AND your goals is critical. And thanks to the inspiration of TriForcer Diane (who was inspired by #JessicaIntheKitchen), we have a delicious, healthy treat that will fit inside lunch boxes – purses even – and is sure to satisfy your sweet tooth! Prep time: ~10min | Yield: ~ 12 protein balls Here’s what you’ll need: ½ cup of walnuts ½ cup of almonds 1 cup of Medjool dates 1/3 cup of cocoa powder 1 scoop of

“Fail to plan, plan to fail.” No matter where you are on your health journey, you’ve probably heard that saying used to highlight the importance of planning in making dietary changes. And like most things in life, planning absolutely makes the changes easier to stick to, and usually saves time and money. However, some people over complicate making a meal plan so much that it’s time-consuming and frustrating to maintain. Or, some people find that jumping right into a meal plan

If you’ve been around TriForce long enough, you know that we support the K.I.S.S. principle: Keep it stupidly simple. And baking is no exception to this. In fact, we have a slew of few-ingredient delecables that you should try out here, here and here. Today’s was a positive experiment in “zero-grocery-resorting-to-pantry-reserve”. Seriously, we had NONE of the usual baking staples like flour, sugars, eggs, etc -- but we wanted something soft and sweet, and were determined. Lu

6 ingredients. 10 minutes MAX. No bake. Fibre-filled. Instant, natural sugars. One question: Why haven't you made these yet? Don't worry, our July TriForcer Spotlight, Natalie, is a wizard chef and shared this fabulous recipe. Here's what you'll need: ¾ cup Almond Flour ½ cup Dried Apricots ½ cup Pitted Dates 1/3 cup Unsweetened Shredded Coconut 1 ½ tsp Lemon rind ½ tbsp Cinnamon 1-4 tbsp chia seeds (optional) Here's what you'll do (brace yourself...): 1. Pulse all the ingred