Recipe: Sous Vide Egg Bites – Bacon & Gruyere

Um so I tried Starbucks egg bites the other day as I was in a rush, hungry and needed something on the go with some protein. They were pretty delicious. Generally I don’t love buying or eating on the go but sometimes it’s just easier and if that is what works go for it! I liked them so much I wanted to try and recreate them so I went recipe searching and found this great version by CopyKat that I worked with and altered a bit into my own version. I honestly had no idea what “Sous Vide” was until I started looking into recipes. It is basically refers to the process of vacuum-sealing food and cooking it in a temperature controlled water bath or steam environment for longer than normal cooking times. Cooking the eggs this way gives them the airy and smooth consistency. There are machines for this and all sorts of ways to try and get this effect but I wanted to use what I had for simplicity sake and I think they came out pretty great. Other than the super long cooking time and that they might be a little heavy on the dairy I love this recipe. When I make them on the weekend it gives us 12 bites to enjoy through the week.



  • 8 eggs
  • 4 tablespoons of cottage cheese
  • 1/4 cup shredded cheddar cheese (I prefer old white cheddar)
  • 1/4 cup shredded Gruyere cheese
  • 2 Tbsp heavy cream
  • 1/4 teaspoon salt
  • 6 pieces of  bacon cooked crisp then chopped


  1. Preheat oven at 225 degrees. Prep a muffin tin, a pan of water it can sit in as well as some sort of covering (I used a cookie sheet to lay on top). You could also use small glass canning jars with lids. I would make sure to grease whichever you choose for them to easily pop out after cooking. I used a silicone muffin pan – no need to grease.
  2. Cook bacon until crips and chop into pieces.
  3. Add to blender; eggs, cottage cheese, shredded cheddar cheese, shredded Gruyere cheese, cream and salt. Puree until it is a uniform mixture.
  4. Pour super hot tap water into the water pan then add the muffin tin, make sure to account for the weight of the filled tin as to not overflow the water.
  5. Pour egg mixture into muffin tins evenly (12).
  6. Top with chopped bacon in each.
  7. Add covering to the muffin tin or if using jars close but not too highly as there should be room for air to escape.
  8. Cook for 1 hour and 30mins. Eggs should be firm but still with the airy texture. *May require extra 15 mins.

Note: You can add any additions to these you like; vegetables and herbs are great additions.




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Recipe: Nära “Lara” Bar

The snack thing drives me a little crazy as a parent (because it’s constant) and as someone trained in nutrition (because I want it to be healthy). Granola type bars are great for activities, in lunches, family hike or just for the after school grab-and-go snack. They are one thing I don’t normally make, I am thankful for companies like MadeGood and FreeYumm that are my top choices for a packaged bar although I would like to see a bit more protein in them (just sayin’). On a recipe search for my next workshop I was playing with a few that would be power packed, not crumble and are nut free for school lunches. I went off course as I normally do with recipes and created my own version of a LaraBar. Yes, these do have natural sugar in them from the dates but they are packed with powerhouse seeds, fibre and taste good too! Store them in the freezer individually wrapped then you can just toss it in a lunch or purse if needed.

Hope you enjoy.


Nära “Lara” Bar 

  • 1 cup crispy brown rice cereal
  • 3 ⁄4 cup rolled oats
  • 1 ⁄2 cup unsweetened shredded coconut
  • 1 ⁄4 cup ground flaxseeds
  • 1 ⁄4 cup sunflower seeds
  • 2 Tbsp pumpkin seeds
  • 1 tsp hemp hearts
  • 1 tsp chia seeds
  • 1/2 cup + 2 Tbsp sunflower seed butter
  • 12 dates
  • 2 Tbsp molasses
  • 1 ⁄4 cup coconut oil (melted)
  • 1 tsp. vanilla extract
  • 2 Tbsp water
  • 2 Tbsp. mini chocolate chips (Enjoy Life brand)
  • 1 tsp cinnamon *optional
  1. Combine the first 8 ingredients together in food processor and pulse.
  2. Add sunflower seed butter, dates, molasses, melted coconut oil, vanilla extract and water, process until fully mixed and starts to clump.
  3. Mix in the mini chocolate chips, you can pulse in or mix by hand.
  4. Line an 9 × 9 baking dish with plastic wrap that extends over the sides for easy grasping to remove later.  Spread mixture into the pan on top of plastic wrap and level with a spatula.
  5. Place another later of plastic wrap on top of the mix and roll with small rolling pin or glass jar to press down firmly.
  6. Refrigerate 30 minutes then remove and place on cutting board to slice. They keep best in the fridge for 1 week. Wrap individually and store in freezer for an easy snack.



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Recipe: Chicken Corn Chowder

Sometimes a girl just wants warm and cozy, especially when one lives in Calgary, AB where it can be a chilly winter…all 5-6 months of it. I’m an Island girl at heart and miss the warmer weather. I choose to make a lot of soup and warm comfort foods through the winter to make up for it. If any of you know me then you know I have a hard time following recipes and in turn I create some new ones! This hit all my needs; warm, cozy, satisfying and with some sustenance. I adapted the recipe from Love & Lemons (www.loveandlemons.comcreamy vegan corn chowder. Delish and family approved.



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Recipe: Chai Turmeric Tea

Often in the afternoon or evening I need something warm and relaxing that is going to get me past the afternoon lull and taste really good! I created this drink because I am trying to stay away from caffeine after 2pm and wanted something that would have more health benefits. I love the taste of Chai but the concentrated syrups are full of sugar and many of the tea blends are caffeinated. Roobis tea, also called red bush tea, is not caffeinated and is derived from the leaves of the rooibos plant native to regions in South Africa. The tea is high in antioxidants, minerals and has been thought to improve blood circulation and settle the stomach. What’s not to like really? This forms the base of my drink and I combined it with turmeric which is another health powerhouse with it’s anti-inflammatory and antioxidant properties. Don’t forget to add the black pepper as it helps to increase the good benefits of the turmeric and let the body utilize it. The healthy fat of the coconut oil helps to satisfy and is good for the brain. I love the creaminess of the full fat coconut milk, I like to blend it for extra froth. YUM! I hope you like this as much as I do.

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Recipe: Pear & Apple Crisp

Just like mom used to make, accept without the processed sugar and flour! Sorry mom. Love the comfort food from my childhood but I’m just revamping them a bit. This uses seasonal fall fruit; pears and apples but has reduced sugars. Growing up on the farm this would be served warm with fresh cream. Since I don’t have that luxury today I will whip some organic cream or coconut cream for the top.

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Recipe: Lulu’s Healthy Lasagna

In 2007-2008 when I was in my enormous pregnancy glory with child #1 I had the opportunity to work on a weight loss show called X-Weighted. This was back in my media days not in holistic nutrition, and thank goodness because I’m not sure I would agree with some of the strategies!  Anyhoo… as these participants were getting smaller I was getting larger!  I really connected with Gaia who was a mom with some body issues.  Although she was a powerhouse on the outside she had some stuff to work through on the inside. Gaia played roller derby and her game name was “Lulu”.  She developed the basics for this recipe so she could still enjoy the things she loved. Now I do this all the time – take comfort foods and revamp them to make them healthier. I make this recipe often and everyone likes it. Thanks Lulu….. (a side note, she now works in media so the tables have turned).

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