Wednesday, 25 July 2012

Cinnamon Vanilla Egg White Oats

The perfect combination of protein and complex carbs to start your day.

This recipe is for a single serving, but you can double or triple it easily.


2/3 C water
1/3 C large flake oats (aka. old fashioned oats)
1/4 C egg whites (or the whites of 2 large eggs)
1 tsp Truvia (or sweetner of your choice)
1 tsp vanilla
1/2 tsp cinnamon

Splash of unsweetened vanilla almond milk
Berries on top


Bring water to a boil in a small saucepan.  Reduce heat, add oatmeal and cook until water is gone (about 10 min). 

Reduce heat to low.  Beat egg whites for 30 seconds and stir in to oatmeal.  Whisk mixture vigorously for a couple more minutes so that egg whites are fully incorporated.  Add Truvia, vanilla and cinnamon, mix well. 

Serve with a splash of cold almond milk and your choice of berries.

To make ahead:  Prepare as directed (without almond milk and berries), place in refrigerator before bed, and in the morning, put it in the microwave for a minute or two and then add the almond milk and berries.

About 160 calories per serving and 12 grams of protein (without berries).

Friday, 20 July 2012

Atlas Grace is now on Facebook!

So, 'Like' me and I will LOVE you back.  Promise.

Click here to see the new page!

Thursday, 19 July 2012

Homemade Clean Tzatziki

This is one of my favorite recipes of all time, I've been perfecting it for years.  It's super easy to make and great on raw veggies, grilled veggies, chicken... and, well, sometimes I like to eat it right out of the container with a spoon.


2 C (1 - 500g container) Fat Free Greek Yogurt
2 baby cucumbers (can use 1/4 of a seeded long english cucumber)
1/4 cup fresh dill, chopped (I use scissors)
2 cloves garlic
1 T red wine vinegar
1/2 T dijion mustard
Splash of lemon juice (optional)

Drizzle of olive oil (when serving)


Shred cucumber with the larger holed side of the cheese grater.  Place shredded cucumber on a plate lined with paper towel and sprinkle with a little salt to draw the water out.  Place aside while you prepare the rest.

Shredded cucumber with a paper towel to soak up water

In a medium bowl, combine yogurt, dill, minced garlic, vinegar, mustard and lemon juice.  Save the yogurt container.

Once the paper towels under the cucumber are completely soaked, pat them dry and fold the cucumber into the mixture. 

Serve with a little olive oil drizzled over the top, 'cause that's how they do it in Greece!

That's it... so easy!  Enjoy!

Tonight's dinner.  YUM!

Tuesday, 17 July 2012

Shopping for Clean Eats

A few weeks ago I paid a visit to the new Low Carb Canada store that just opened up in Calgary.  Despite being in an obscure and somewhat hard to access location in the Northeast part of the city, it was well worth the trip.  I picked up a few cases of Quest Bars, some PB2, and a jar of Truvia.  These are all clean products that are impossible to find in regular stores.

Quest Bars

These are a gluten-free, all natural protein bar with no artificial sweeteners.  For around 170-210 calories, they offer 20 grams of protein, less than 2 grams of sugar (!!!!) and over 17 grams of fiber.


I bought 3 flavors: Peanut Butter and Jelly, Chocolate Brownie and Coconut Cashew.  The PB&J and Chocolate Brownie flavors are really good, but the Coconut Cashew is not my favorite.  Oh well, 2 out of 3 isn’t bad!  I also bought a single of the Chocolate Peanut Butter flavor and it tasted pretty good too. 

Oh, and because of the fiber content, probably don’t eat more than one of these per day!  

It’s obviously better to eat whole foods like lean meats, fruit and vegetables, but these bars are great for when you’re on the go and in a pinch.



I have been reading about this stuff incessantly on health and fitness blogs for what seems like ages.  I really wanted to try it, but never got around to ordering it online.  When I came across it at this store, I promptly dropped two jars into my basket: regular and chocolate flavor. 

Basically, it’s peanut butter powder, PB taste without the fat and calories.  It’s great in smoothies and if you mix it with a tablespoon of water, it becomes a non-fat peanut buttery dip, perfect for dipping apples!  It’s pretty delicious if you ask me.  It’s 45 calories for 2 TBSP, which is double what you need to get that intense PB flavor in a smoothie.


A crystallized version of Stevia.  Works great for baking, as I find that the powdery stuff clumps up and ruins the taste of baked goods.  The conversion is 2 tsp of regular sugar to ¾ tsp of Truvia (a little goes a long way).  

Low Carb Canada is also the Canadian distributor for About Time Whey (I talked about it a post here).  About Time is a clean protein powder that has no artificial sweeteners.  It’s my favorite protein and the only one I’ve been able to find that’s truly clean and available in Canadian stores – try the Peanut Butter flavor!

Thanks for stopping by!

NOTE:  I have no affiliation with any of the companies mentioned in this post and have not received any discounts or freebies from them whatsoever.  I just happen to really like the products and thought you might too.

Friday, 6 July 2012

Bachelorette Weekend + Denim Shorts

Last weekend was Canada Day and we travelled to Kelowna, BC, for a getaway weekend in honor of my best friend who is getting married on July 27.  Kelowna is about 600 km from Calgary, on the shore of Lake Okanagan, right in the centre of Canadian wine country.  Sun, beach and wine.

Saturday, we did a wine tour through Discover Okanagan Tours.  We visited 5 wineries: Quail's Gate, Little Straw, Mission Hill, Beaumont and Rollingdale. 

Quail's Gate winery montage.  My favorite wine was a Chasseles, Pinot Blanc and Pinot Gris white blend.

Mission Hill has to be one of the most beautiful places I have ever been.  I wanted to stay forever.

Vines at Mission Hill Winery, leading down to the lake.  Dress: Isabella Sinclair from Anthropologie.
Sunday was a beach day followed by fireworks on the water.  It was the perfect opportunity to wear my new Rag and Bone Mila shorts, that I was coveting here.  I got them on sale at Aritzia a few weeks ago and they are so perfect.  I bought them in a size up so they are super comfy and relaxed.  No buyers remorse here.

Front and back view of the Rag and Bone Mila shorts.

 Overall, it was a great weekend! 

What's your favorite weekend getaway destination?