Recent Posts

Soft & Chewy Peanut Buttah Maple Cookies

Soft & Chewy Peanut Buttah Maple Cookies

The perfect thing to spice up (& naturally sweeten) your cold night in? These soft & chewy peanut buttah maple cookies!! They’re vegan, gluten & refined sugar-free, SO TENDER, yet still just the right amount of crumbly, comforting, delicious, caramel-y & bursting with maple flavour! […]

Air-Fried Chipotle Spiced Broccoli

Air-Fried Chipotle Spiced Broccoli

And the obsession continues! I absolutely adore air-fried veggies & I’m so happy to see that so many of you have hopped on the bandwagon! Today’s batch of broccoli is spicy, savoury, delicious, crispy, crunchy & of course… nutritious! INGREDIENTS: 2 heads broccoli 1/2-1 tsp. […]

Grain-Free Apple Cinnamon Pecan Pie Granola Clusters

Grain-Free Apple Cinnamon Pecan Pie Granola Clusters

Oh my goodness gracious, this granola is legitimately PECAN PIE in cluster form! It’s so delicious, crispy, crunchy, naturally sweetened with just apple sauce & pure vanilla (no added natural sugars), spiced up with cinnamon & boosted with energizing, hormone-regulating beautifying maca & antioxidant-rich cacao […]

Vegan Flourless Sweet Potato Fudge Brownies

Vegan Flourless Sweet Potato Fudge Brownies

Current sitch: Living for these VEGAN FLOURLESS SWEET POTATO FUDGE BROWNIES… wouldn’t you be?! If you know me, you know I’m a sucker for using veggies, beans, chickpeas & avocado in baking recipes as a way to substitute for grains & dairy & these brownies […]

Roasted Eggplant & Cherry Tomato Spread

Roasted Eggplant & Cherry Tomato Spread

If you know me, you know I’m a lover of all things I could spread onto toast, rice cakes, crisp breads or use as a dip for veggies, crackers or topping for bowls! This recipe is no exception! This dip is delicious, full of fibre […]

KITK’s Fave Smoothie Bowl Superfood Add-Ins

KITK’s Fave Smoothie Bowl Superfood Add-Ins

Smoothie bowls are a great way to pack superfoods, especially if you don’t love the taste because you don’t even know they’re there & they pack a ton of nutrition! MY FAVES: CAMU CAMU: I love using it when I feel under the weather or […]

Almond Flour Coffee Chocolate Chip Cookies

Almond Flour Coffee Chocolate Chip Cookies

What if I told you these ALMOND FLOUR COFFEE CHOCOLATE CHIP COOKIES were the epitome of you can have your coffee but eat it too?! If you’re in the market for a crumbly on the outside but moist, soft & chocolatey cookie on the inside, you’ve […]

Vanilla Cashew Warm Hemp Protein Oats

Vanilla Cashew Warm Hemp Protein Oats

This cold winter morning called for a warm comforting bowl of hearty oats & I ain’t mad at it! I whipped these up in under 10 minutes & topped them with all the fruit & some raw unsweetened cacao nibs & they really hit the […]

First Impression Review: Kora Organics Noni Glow Face Oil

First Impression Review: Kora Organics Noni Glow Face Oil

As promised… my initial review of this face oil I bought in NYC! I’ve been using it for a full week every AM & so far, I love it! I know a lot of people are skeptical about oils in their skincare routines, especially if […]

Vegan & Gluten-Free Chickpea Flour “Everything” Crackers

Vegan & Gluten-Free Chickpea Flour “Everything” Crackers

These crackers are vegan, gluten & grain-free, super high in protein & fibre, sugar-free, rich in anti-inflammatory fats, simple, easy, crispy, crunchy & delicious dipped into hummus, guac, pesto, salsa, tzatziki, vegan cheese spread or to munch on as is or throw into salads, bowls […]

Creamy-To-Death Carrot & Ginger Soup

Creamy-To-Death Carrot & Ginger Soup

Here’s a quick & easy vegan soup you can make in under 30 minutes in just one pot & your blender! The thickness & creaminess will fool ANYONE into thinking it’s full of cream… but it ain’t! It’s made with simple, real plant food ingredients, […]

Vanilla Strawberry Protein Smoothie Bowl

Vanilla Strawberry Protein Smoothie Bowl

I can’t get enough of these bowls of deliciousness! Nothing like packing all my superfoods into a perfectly textured bowl of natural sweet deliciousness!! YOU NEED: 1 handful spinach 3/4 cup frozen strawberries 1 scoop vanilla vegan protein Ceylon cinnamon 1 tsp. spirulina 1 tsp. açai […]

Air-Fryer Brussels Sprouts a.k.a. Popcorn

Air-Fryer Brussels Sprouts a.k.a. Popcorn

Call me cray but once you go “air fried”, you’ll never go back! These air-fryer Brussels sprouts are not only the easiest but the crispiest & yummiest way you’ll ever taste them!! No need to preheat, line a baking sheet, grease & heat a skillet […]

First Impression Review: Glow Recipe Avocado Melt Sleeping Mask

First Impression Review: Glow Recipe Avocado Melt Sleeping Mask

The name says it all… the texture is so rich, thick, soft & creamy, it literally MELTS into your skin! You’d think it’d be oily because: avocado, but nope; it absorbs super well & doesn’t leave your face with that “mask on” feeling so it’s […]

KITK’s Tips For Better Sleep

KITK’s Tips For Better Sleep

Sleep is one of the most important, yet underestimated aspects of our health! Unhealthy sleep schedules affect everything from metabolism, ability to burn fat, energy, digestion, sugar cravings, ghrelin (hunger hormone), muscle recovery, focus, productivity, memory, hormones, gut, adrenals, stress, anxiety, mood, skin & overall […]

The Best-Ever Baked Sesame Teriyaki Chicken

The Best-Ever Baked Sesame Teriyaki Chicken

What my clients want, they get & I’m so excited to share it with you guys because WOW!!! The chicken is tender (not dry!) on the inside but crispy & roasted on the outside & cooked in the easiest, most delish homemade teriyaki sauce (yes, […]

Starting A Health Journey? Keep it Simple!

Starting A Health Journey? Keep it Simple!

Keep it simple! One of my most important grocery tips is stick to the outer aisles – it’s amazing how easy & simple it can be to stock a fridge when you fill the majority of it with fresh fruit/veggies! . There’s nothing I love more […]

Why You Don’t Have To Hide The Hard Times

Why You Don’t Have To Hide The Hard Times

Loving my body is hard these days. We all go through hard times & there’s no pride in hiding it or pretending it’s not the case. So much of what we see on the gram makes it seem like everybody’s life is perfect & if […]

4-Ingredient Chocolate Collagen Cookies

4-Ingredient Chocolate Collagen Cookies

Here’s a super simple chocolate cookie recipe that you can whip up in minutes that’s full of protein & collagen, antioxidants, healthy fats, fibre & GREENS (but you’d never know it). They’re crumbly on the outside but moist, chewy & chunky on the inside & they […]

Everything You Need To Know About Iron & How To Keep Your Levels In Check (Even On A Plant-Based Diet!)

Everything You Need To Know About Iron & How To Keep Your Levels In Check (Even On A Plant-Based Diet!)

Hey my loves! As promised, here’s my post all about iron, how I keep my levels in check, the benefits, the risks associated with deficiencies & my fave iron-rich foods! FACT: Iron deficiency is one of the most common nutritional deficiencies in North America & […]

Just A Few Of My Grocery Staples

Just A Few Of My Grocery Staples

Here are some of my grocery staples: SIMPLY ORGANIC PURE VANILLA EXTRACT: This is definitely a splurge, but it’s worth it! The artificial vanilla sold at most grocery stores is full of preservatives & artificial sweeteners harmful to the digestive system, liver & gut. We […]

Moroccan-Spiced Roasted Peppers

Moroccan-Spiced Roasted Peppers

How to never get sick of veggies?! It’s all in the way you season them! These babes are seasoned to perfection with al’ the Moroccan spices, roasted, broiled & BAM!! INGREDIENTS: 6 large Bell peppers Black pepper to taste 2 tsp. ground cumin 1 tsp. […]

Creamy AF Avocado Balsamic Dressing a.k.a. AVO-ddicting!

Creamy AF Avocado Balsamic Dressing a.k.a. AVO-ddicting!

Looking for a way to use up some overripe avocado?! Here’s your answer! My all-time creamiest silkiest & smoothest clean eating avocado balsamic dressing is AVO-ddicting (See what I did there?!) Avocados are an amazing source of nutrients, protein & fibre especially, not to mention an […]

Spinach Blueberry & Hemp Protein Smoothie Bowl

Spinach Blueberry & Hemp Protein Smoothie Bowl

Don’t be fooled, there’s tons of antioxidant rich blueberries in this bowl of deliciousness, but there’s also TONS of greens! Adding greens & green superfoods like chlorella, spirulina, matcha, moringa, as well as veggies like broccoli, cauliflower or zucchini to smoothie bowls is a super […]

Homemade Date & Cinnamon Golden Flaxseed Milk

Homemade Date & Cinnamon Golden Flaxseed Milk

Another week, another plant-based milk! This week on the menu is homemade golden flaxseed milk: 1) because I love the taste of flax 2) it’s easy & doesn’t require soaking time & 3) it’s very nutritious! Flaxseed should ALWAYS be ground before consuming in order to […]

Vegan & Grain-Free Zucchini Falafel

Vegan & Grain-Free Zucchini Falafel

Y’all know I love me some good falafel & is you don’t know, now you know! Here’s a super basic recipe made with real ingredients & it’s completely breadcrumb & flour free! They’re ready in 40 minutes, made in just one bowl, no food processor necessary […]

First Impression Review: Drunk Elephant Sukari Baby Facial

First Impression Review: Drunk Elephant Sukari Baby Facial

Just tried the Drunk Elephant Sukari Baby Facial for the 1st time & I’m #shook! I cannot believe I waited this long! If you’ve never heard of it, it’s an AHA/BHA at-home facial that chemically exfoliates skin, resurfaces, clarifies by unclogging the pores & getting […]

Lebanese-Style Shish-Taouk Roasted Chicken

Lebanese-Style Shish-Taouk Roasted Chicken

Just whipped up some chicken for the fam this week! My sissy requested it Lebanese style (she has a sick obsession with Boustan… if you know, you know), so I tried to make my own version by seasoning it with all the Mediterranean spices, fresh […]

Opening Up About My Struggle With Binging

Opening Up About My Struggle With Binging

TRUTH: There was a point in my recovery where I went through extreme bouts of binging. I was fully weight restored & it scared the heck out of me. So, I slipped up & started restricting all over again. I’d find excuses for why I […]

Chunky Cassava Flour Matcha Apple Muffins

Chunky Cassava Flour Matcha Apple Muffins

Yes, green muffins are a thing & they’ve rendered me speechless. They’re crumbly on the outside & moist, chewy & chunky on the inside, full of green delicious superfood flavour, with a lil’ kick of caffeine & natural sweetness from the apple chunks! All you […]

My Post-Vacay Meal Prep Tips

My Post-Vacay Meal Prep Tips

I legitimately had every excuse in the world not to meal prep when I got home from NYC… “too tired + lazy”, “it’s the end of the week, no need”, “not enough groceries”, “no motivation or ideas”, “I’ll start fresh on Sunday”… the list goes on! […]

Sautéed Crispy Asparagus

Sautéed Crispy Asparagus

Eat more asparagus! Seriously! The benefits are amazing & it’s so crunchy & delish, you just can’t go wrong! YOU NEED: 2 stalks asparagus, ends chopped 2.5 tsp. minced onion 2 tsp. dried thyme 1/2 tsp. chili powder 3 tbsp. raw organic apple cider vinegar […]

Cinnamon Vanilla Mango & Kiwi Jam

Cinnamon Vanilla Mango & Kiwi Jam

Homemade is better, it’s true! Most store-bought jams contain added refined sugars, preservatives & fillers… this one does NOT! All it’s made with is raw apple cider vinegar, fresh lemon, cinnamon & pure vanilla! You can also add in some yacon or maple syrup if […]

Cinnamon & Chili Spiced Carrot Rounds

Cinnamon & Chili Spiced Carrot Rounds

The obsession with air fried veggies continues! Just made some CHILI & CINNAMON SPICED CARROT ROUNDS! The perfect balance of spicy & sweet, they taste just like popcorn & make for the perfect add in for salads, bowls or side dish with your fave protein […]

Vegan Black Bean Chocolate Protein Cookies

Vegan Black Bean Chocolate Protein Cookies

If you know, you know… black beans are an amazing substitute for flour in baking recipes! If you haven’t already, check out the full recipe for my famous vegan double chocolate black bean cookies right hurr! These babies are a play on those, but they’re […]

Vegan Cookie Dough Oats a.k.a. I’m Cookie Monster, You?

Vegan Cookie Dough Oats a.k.a. I’m Cookie Monster, You?

K so, I don’t even know where to begin with these creamy, chocolatey, naturally sweet, indulgent, comforting, delicious, nutritious, rich & basically, PERFECT… warm oats! They basically taste like chocolate chip cookie batter… & this isn’t me exaggerating! Customize them to your liking by changing […]

Low-Carb Maple Pecan Protein Balls

Low-Carb Maple Pecan Protein Balls

These bites are legit the definition of a pancake in cookie dough form!!! They’re crumbly on the outside, scrumptiously chewy on the inside, satisfying, filling, full of fibre & protein, naturally sweetened & completely grain, gluten, dairy, soy & refined sugar free! They’re guaranteed to […]

Smoky Turmeric Roasted Veggies

Smoky Turmeric Roasted Veggies

Yes, more veggies! There’s nothing I love more than spicing my veggies up with tons of different seasonings for the perfect combo of smoky, savoury, onion-y & citrus! This one-sheet toasted veggie tray can be yours in under 35 minutes & help you stay on […]

Garlic Lemon Sautéed Mushrooms

Garlic Lemon Sautéed Mushrooms

Back in the 514 & getting my veggies ready for the week because this girl eats a hella lot of them!! Here’s a super simple sautéed mushroom recipe that’s made with minimal ingredients but full of garlicky citrusy flavour! Throw them into omelettes, stir fry, […]

Full-Body Blast ft. Core & Cardio Finisher

Full-Body Blast ft. Core & Cardio Finisher

Started 2019 off doing one of the things I love most! Nothing like an early AM sweat to make me feel energized, strong & ready to take on the day! Here’s a recap of this morning’s full body sweat. Repeat the full circuit 1x or do […]

Product Review: Sunday Riley Ceramic Slip Cleanser (New Formula)

Product Review: Sunday Riley Ceramic Slip Cleanser (New Formula)

Starting 2019 off with a review of one of my fave products 2018: Sunday Riley CERAMIC SLIP CLEANSER (reformulated version). I was lucky to get this cleanser as a gift when it was relaunched in response to feedback that the original one was too drying […]

Full-Body Sweat Anyone?

Full-Body Sweat Anyone?

They say don’t skip a Monday. I say don’t skip a Sunday! Here’s this morning’s FIRE sweat sesh! For the supersets, alternate between the two exercises & take the rest you need in between sets! Superset: 12 bicep curls, 12 hammer curls (3 sets): do the […]

Quick Resistance Band Hotel Gym Workout

Quick Resistance Band Hotel Gym Workout

Vacation doesn’t mean you have to skip your AM workout, even if you have to cut it shorter! Here’s a quick but effective lower body (& a bit of shoulders) burn that’ll make you break a sweat & start your day off right! All you […]

KITK’s Travelling & Healthy Eating Tips

KITK’s Travelling & Healthy Eating Tips

Vacation doesn’t mean you fly off the handle entirely with your healthy habits! It’s obvi fun to indulge & there’s nothing wrong with that; it’s important to have balance without stressing too much or making yourself feel guilty! BUT it’s no secret that indulging for […]

Post-Holiday Fat-Burning Workout

Post-Holiday Fat-Burning Workout

Always make sure to take rest as needed & adjust the exercises to suit your needs (you can always do them without the dumbbells to lower intensity). Bulgarian split squats with bicep curl (3 sets of 12 reps per side) (if you don’t have access […]

Lentil, Pomegranate & Avocado Salad In A Turmeric Apple Cider Dressing

Lentil, Pomegranate & Avocado Salad In A Turmeric Apple Cider Dressing

Lunching on plant-based deliciousness & I wouldn’t have it any other way! I threw a bunch of fresh veggies, pomegranate for vitamin C + antioxidants & ready made sprouted green lentils into a bowl & drizzled on loads of apple cider, lemon, @truly.turmeric turmeric paste, vegan parm […]

To Weight Or Cardio First?

To Weight Or Cardio First?

WEIGHTS OR CARDIO FIRST?! It depends! IF YOUR GOAL IS TO TONE, SHAPE UP, LOSE WEIGHT &/OR INCREASE MUSCULAR STRENGTH: Strength training then cardio. When you start with weights, by the time you get to cardio, your anaerobic energy system (the one that functions without […]

KITK 23 Tips To Grocery Shop On A Budget

KITK 23 Tips To Grocery Shop On A Budget

It’s no secret that eating healthy is expensive AF, but there are a few habits you can change to get more bang for your buck! Pick & choose your battles; you simply can’t have it all; list the foods that are a priority for you […]

Why Belief Is The First Step To Healing

Why Belief Is The First Step To Healing

Every time you eat is an opportunity to nourish yourself, mind, body & soul. For so many years, I used the control over food as a vehicle to repress & feed my emotions. I ate just to eat. Sometimes, I starved to numb the pain; […]

Soft & Chewy Chocolate Chip Cookies

Soft & Chewy Chocolate Chip Cookies

Even though I don’t celebrate Xmas, I woke up feeling festive & in the mood to bake this AM! So, naturally, along with those white chocolate hearts, I made THESE! They’re soft, fluffy, chewy, decadent, vegan, gluten-free, super low in natural sugar, moist AF & […]

Healthy Vegan White Chocolate Hearts

Healthy Vegan White Chocolate Hearts

These are the creamiest, most delicious white chocolate hearts you’ll ever eat! The key to the cream?! Raw cacao butter! Not only does it provide a perfect texture but all its vital nutrients are preserved because it’s totally raw, it’s full of antioxidants, polyphenols & […]

High Protein Chocolate Chip Pancakes

High Protein Chocolate Chip Pancakes

Just in time for Xmas morning, here’s a hella stack of chocolate chip pancakes that EVERYONE will love you for! They’re gluten, refined sugar & dairy free & PACKED with potassium, protein, healthy fats, fibre, good carbs & amino acids! And of course… bursting with […]

Homemade Vanilla Cinnamon Almond & Brazil Nut Butter

Homemade Vanilla Cinnamon Almond & Brazil Nut Butter

I’m totally an almond butter over peanut butter kinda gal! This homemade one is thick & creamy, full of natural vanilla flavour, contains no added salt or sugar & tastes like warm, freshly roasted almonds & Brazil nuts! Spread it on toast, rice cakes, crackers, […]

KITK Workout: Lower Body & Back Burn

KITK Workout: Lower Body & Back Burn

Take rest as you need it & adjust weight to fit how your body is feeling! We used machines, but you can also use dumbbells! GLUTE ACTIVATION Repeat each set 3x Banded side leg raises (10x each side) Banded leg kickbacks (10x each side) Banded […]

Vanilla, Greens & Strawberry Protein Smoothie Bowl

Vanilla, Greens & Strawberry Protein Smoothie Bowl

Such a delicious & nutritious way to get my protein in post-workout… & the best part is it tastes, looks & feels just like ice cream! YOU NEED: 1 huge handful spinach 3/4 cup frozen strawberries 4 chunks steamed then frozen cauliflower 1 scoop vanilla […]

Spicy Roasted Sweet Potato Chunks

Spicy Roasted Sweet Potato Chunks

I’ve been obsessed with sweet potato lately & it’s safe to say it’s become one of my main sources of ALL THE GOOD CARBS! #YAS Here’s a yummy & super simple recipe if you’re a fan of all things spicy! They’ll definitely set your mouth on […]

Pecan Pie Cookie Dough Balls

Pecan Pie Cookie Dough Balls

What if I told you that your first bite into one of these scrumptious chewy & delicious cookie dough balls would remind you of a slice of pecan pie?! They’re gluten, grain & refined sugar free, possibly nut-free & loaded with gut healing, beauty boosting, […]

Balsamic Glazed Sautéed Asparagus

Balsamic Glazed Sautéed Asparagus

All I have to say is the balsamic glaze makes ALL the difference! We use the one by Nonna Pia & you can find it at Costco or most health food stores! This makes for a great side dish or add-in for salads & is […]

Sesame Pepper Crusted Ahi Tuna Steaks

Sesame Pepper Crusted Ahi Tuna Steaks

Shoutout to all my ahi tuna lovers!! These tuna steaks are going to blow you away! Use them as toppers for bowls or salads or serve them as is with some brown basmati rice, quinoa & steamed or roasted veggies & you’ve got yourself a […]

1-Pan Lemon Oregano Roasted Veggies

1-Pan Lemon Oregano Roasted Veggies

I’m v-into one-pan roasted veggies these because of how easy & simple they are to prep! You don’t even need a mixing bowl, just season them directly on the baking sheet & roast until browned & crispy! PSA: it’s super important to cook, steam, boil, […]

Kelly In The Kitch Meal Prep Service Details

Kelly In The Kitch Meal Prep Service Details

I know, meal prep isn’t easy & you don’t always have the time! It requires planning & a lot of discipline & commitment if you want to see consistent long-term results & sometimes, reality is, life & priorities get in the way! That’s where I […]

KITK Tips for a Night-Out

KITK Tips for a Night-Out

Hi babes!! <3 Here are my tips & tricks for your next night-out! Nights-out don’t have to be stressful or make you feel anxious… you shouldn’t feel like you have to deprive yourself or stand out as the person who can’t enjoy themselves. Life is […]

Chickpea & Legume Pasta Salad in a Balsamic & Lemon Vinaigrette

Chickpea & Legume Pasta Salad in a Balsamic & Lemon Vinaigrette

Who’s with me? Nothing like having your pasta & protein in the same plate, right?! This high protein chickpea & legume pasta is your match! Loaded with crispy crunchy veggies, high-protein & fibre pasta & antioxidant & vitamin C rich goji berries, this salad will […]

Oven-Roasted Sticky Honey Garlic Chicken Wings

Oven-Roasted Sticky Honey Garlic Chicken Wings

Wanna make the stickiest, most caramelized, sweet, delicious, crispy, juicy, scrumptious, perfectly roasted healthy Asian chicken wings? I GOTCHU. These OVEN-ROASTED STICKY HONEY GARLIC WINGS will knock your socks off! Made them for a potluck tonight & I’m so excited to bring them! The sauce is […]

Oregano Lemon Greek Chicken Strips

Oregano Lemon Greek Chicken Strips

When I used to eat meat, Greek-style chicken was my all-time fave because I adore oregano & I just found it always had the most flavour & juiciest texture! I recreated some Greek chicken strips for my client’s meal prep last night & I’m happy […]

1-Sheet Avocado Oil Roasted Veggies

1-Sheet Avocado Oil Roasted Veggies

Disclaimer: the mixing bowl was too small for all the veggies I wanted to season so I just laid them out on the parchment-lined baking sheets & seasoned them straight up to make my life easier because #LAZY! I prepped these veggies for a client as […]

Spicy Honey Roasted Sweet Potatoes

Spicy Honey Roasted Sweet Potatoes

Yet another great meal prep staple to have in your back pocket (or rather, your fridge), these sweet potato cubes are roasted & caramelized to perfection! They make for the perfect side dish with your protein of choice but also taste great in salads or […]

Maple Balsamic Glazed Chicken Strips

Maple Balsamic Glazed Chicken Strips

A meal prep staple you won’t be mad at, this maple balsamic glazed chicken is just the right amount of sweet & savoury, caramelized to perfection & perfect to slice into bowls, salads, wraps, sandwiches or to devour as is with a side of veggies […]

Easy-Peasy 1-Pot Cabbage Soup

Easy-Peasy 1-Pot Cabbage Soup

Here’s a quick & simple way to put your leftover veggies to good use, especially in the cold weather! Cabbage has so many health benefits from being rich in vitamin C, improving digestive & heart health, reducing inflammation, lowering blood pressure & cholesterol, providing bone-strengthening […]

Taco-Spiced Air-Fried Veggies Ft. Fody Foods Taco Seasoning

Taco-Spiced Air-Fried Veggies Ft. Fody Foods Taco Seasoning

If I could gift every single one of you an ActiFry, I would! For someone like me who cooks veggies legit on the daily, it has been LIFE-ALTERING!!!!! Season, toss, cook & enjoy your veggies in MINUTES, with one simple appliance, no bowls, baking sheets […]

Very, Very Green Smoothie Bowl

Very, Very Green Smoothie Bowl

This smoothie is legit the definition of GREEN ICE CREAM… not even kidding! The texture is beyond! It’s naturally sweet, delicious, healthy AF, full of detoxifying greens & antioxidant-rich ingredients that boost immunity, gut health, skin glow, fight aging, reduce the risk of chronic disease, […]

Brow Gel Face-Off: Milk Makeup vs. Anastasia Beverly Hills

Brow Gel Face-Off: Milk Makeup vs. Anastasia Beverly Hills

I don’t use brow gel often but when I do, I hate when it looks too dark & harsh. The wrong brow gel can make a perfectly sweet girl look like the image of « resting b*tch face ». Who’s with me?! I tried the Milk Makeup […]

Dandelion Root Chaga Latte

Dandelion Root Chaga Latte

Disclaimer: I am by no means cutting coffee. But when it’s 6PM & I’m feeling like a second coffee, you can bet the dandelion blend by Dandy Blend comes in super handy because caffeine most certainly isn’t the best option at that time! It has […]

Vegan Double Chocolate Coffee Brownies 2 Ways!

Vegan Double Chocolate Coffee Brownies 2 Ways!

Admit I had you at double chocolate but then I got you wrapped around my finger at coffee, right?! These brownies are a chocolate & coffee lover’s dream come true! They’re moist, so buttery (nobody will believe they’re vegan), fudge-tastic, indulgent, chocolatey AF, rich, delicious, […]

What You Need To Know About Progressive Overload

What You Need To Know About Progressive Overload

Let’s talk progressive overload! Something I get asked about my fitness journey is If I gradually increase the weight I use when practicing same or similar exercises. YES! It’s super important to do that as you continue to progress in order to place more demands […]

Broiled Smoky Eggplant Rounds

Broiled Smoky Eggplant Rounds

How to get perfectly crisp eggplant in under 15 minutes, with the simplest yet most flavourful seasonings?! I GOTCHU BOO! Eggplant is one of my fave veggies to roast but you either nail it or you don’t. I find that when I season it with […]

Creamy Chocolate Protein Buckwheat Bowl

Creamy Chocolate Protein Buckwheat Bowl

Here’s a quick, simple, filling & super nutritious & delish breaky that’s great after a workout or to kickstart a busy day! It’s also a fun way to change things up a bit from traditional oats (although this chick loves her oats) & still get in […]

Chaga Ginger Turmeric Tea

Chaga Ginger Turmeric Tea

This tea is a staple in my kitch & something I love to have on hand, especially during the cold winter months! I like to sip on it in the afternoon & often add in fresh lemon, raw or manuka honey, ceylon cinnamon or cayenne! It’s […]

Lentil, Avocado, Caramelized Maple Sweet Potato Salad

Lentil, Avocado, Caramelized Maple Sweet Potato Salad

Here’s a quick & yummy lunch idea you can whip up in minutes if you take some time to meal prep some roasted sweet potato or butternut squash & any grains or legumes of your choice! It’s yummy, nutritious, filling, has a great balance of […]

My Mentality With Goal-Setting

My Mentality With Goal-Setting

My mentality when it comes to goal-setting is commit to the short-term realistically attainable ones, the ones that don’t overwhelm you so much that you get discouraged & lose your sense of commitment altogether. An unrealistic goal doesn’t make you more of a go-getter or […]

Air-Fried Curry-Spiced Crispy Julienned Carrot Fries

Air-Fried Curry-Spiced Crispy Julienned Carrot Fries

I’ll get you thought these were freezer-packed sweet potato fries… right?! Well think again!!! Thanks to myActi-Fry, I just made the most perfect CARROT FRENCH FRIES ever! Crispy, crunchy, delicious, nutritious & they taste, feel & look just like fries! But… they’re potato & oil-free, […]

Superfood Hemp Smoothie Bowl

Superfood Hemp Smoothie Bowl

When I say superfood, I mean superfood!!!! This morning’s post-workout bowl of deliciousness is loaded with all the vitamin C, antioxidants, metabolism reviving, gut & liver healing, detoxifying, skin glowing & anti-inflammatory goods! I’m talking moringa, camu camu, astaxanthin & açai powder! It’s delicious, creamy, […]

Healthy-ISH Caramelized Homemade “New York Nuts” a.k.a. My Childhood Dreams

Healthy-ISH Caramelized Homemade “New York Nuts” a.k.a. My Childhood Dreams

I don’t know about you guys but one of the million things that comes to mind when I think of NYC is the smell of New York Nuts all over the place!!! They’re legit my guilty pleasure. As a kid, I used to eat BAGS (read: […]

Hight Protein & Fibre Lupin & Hemp Creamy Breaky Oats

Hight Protein & Fibre Lupin & Hemp Creamy Breaky Oats

Yesterday, I was at the store & came across a new product by Eco Ideas: LUPIN FLOUR! I’d never seen it before but the package caught my attention because 1 serving (2 tbsp.) provides: 5g fibre 6g protein (it’s one of the highest sources of […]

Caramelized Roasted Sweet Potato Chunks & Why You Shouldn’t Be Afraid of Carbs

Caramelized Roasted Sweet Potato Chunks & Why You Shouldn’t Be Afraid of Carbs

I used to be afraid of carbs. All carbs. Not just simple refined ones. I was one of those chicks who believed they made you gain weight, so naturally, I restricted. THEN, I FINALLY DECIDED TO EDUCATE MYSELF. Sweet potatoes are complex carbs, a group […]

Accept The Help; It’s Worth It.

Accept The Help; It’s Worth It.

This is me. two years ago almost to the day. Fresh after a face-plant in my garage as I forced myself to carry boxes of my law books & office supplies after deciding to prioritize my health & recovery & taking medical leave from my […]

Homemade Turmeric Hummus ft. Truly Turmeric Paste

Homemade Turmeric Hummus ft. Truly Turmeric Paste

Today’s homemade hummus is brought to you by Truly Turmeric turmeric paste! Made with just turmeric, coconut oil, fresh lime juice & sea salt, it’s REAL FOOD at its finest & a perfect way to amp up your recipes with tons of anti-inflammatory properties, healthy […]

Yacon-Glazed Roasted Veggies

Yacon-Glazed Roasted Veggies

Yacon syrup is another prebiotic fibre that helps nourish the healthy bacteria living in our gut to allow it to flourish & thrive! It’s lower on the glycemic index than many other sources of natural sugar & research shows it promotes healthy digestion, regulates blood […]

Breadcrumb-Free Crispy Tuna Fritters

Breadcrumb-Free Crispy Tuna Fritters

This isn’t my first rodeo when it comes to tuna fritters because my sister loves them (& I love making them for her), but today I wanted to try a breadcrumb-free recipe! And oh baby did it ever work! If you want some tips for buying […]

Grain-Free Tigernut Flour Maca Cookies: TWO WAYS!

Grain-Free Tigernut Flour Maca Cookies: TWO WAYS!

Finally tried the tigernut flour by Organic Gemini & boy am I happy I did!! These cookies are chewy texture goals & packed with all the amazing benefits of tigernuts! Tigernuts are one of my fave prebiotic foods! They’re actually not a nut, but a root/plant, making […]

Product Review: Kevyn Aucoin Sensual Skin Enhancer

Product Review: Kevyn Aucoin Sensual Skin Enhancer

If you know, you know; I’m the queen of concealers & all things dark circles. I used to have them REALLY BAD, but overtime, through proper nutrition & the use of vitamin C, chemical exfoliation & high quality eye creams, they’re not as bad as they used […]

Grain & Gluten-Free Banana Bread

Grain & Gluten-Free Banana Bread

Sowwy to my fellow plant-based foodies, but my sis requested a NOT vegan banana post-exam so I jumped at the opportunity to make it for her! She was SO excited that she stood in front of the oven as the last minute counted down & devoured […]

Easy Peasy Soft & Chewy Banana Nut Cookies

Easy Peasy Soft & Chewy Banana Nut Cookies

FIVE ingredients! Grain, gluten, flour, dairy, egg, refined sugar free! Possibly nut-free Decadently soft & chewy! Naturally sweet! Simple & easy to make! Customizable AF! Melt in your mouth buttery without the butter! ARE YOU CONVINCED YET?! Thought so! YOU NEED: 8 tbsp. creamy almond […]

Grain-Free Chickpea Flour Bread a.k.a. The Best Bread I EVER Made (& Bonus: Healthier Chocolate Almond Buttah)

Grain-Free Chickpea Flour Bread a.k.a. The Best Bread I EVER Made (& Bonus: Healthier Chocolate Almond Buttah)

This is the most perfect bread recipe I ever made (not to mention one of the simplest!) It’s vegan, gluten, grain, oil & refined sugar-free, high fibre & protein, looks, tastes & feels like toast, toasts to perfection, full of flavour, egg, dairy & yeast […]

Moringa Strawberry Hemp Protein Smoothie Bowl

Moringa Strawberry Hemp Protein Smoothie Bowl

Today’s smoothie bowl is dosed up with chunks of frozen avocado & I’m not mad at it! What a great way to add healthy fats, fibre, skin-boosting benefits & creamy texture for days! It’s also a great way to reduce sugar content! IMO, the best […]

My Nightly Shot of Apple Cider Vinegar & Fermented Turmeric & Ginger

My Nightly Shot of Apple Cider Vinegar & Fermented Turmeric & Ginger

Every night before bed, I drink 3 tbsp. raw organic apple cider vinegar & 2 tbsp. fermented turmeric & ginger. BTW, your ACV should always be “with the mother” & cloudy at the bottom of the bottle (the murky cloudiness at the bottom of the bottle […]

Gingerbread Chai Collagen Bites

Gingerbread Chai Collagen Bites

‘Tis the season for all things gingerbread & chai… & when you combine the 2 with Vital Proteins Collagen Creamer, you have a dairy-free powerhouse full of healthy fats, protein, beauty-boosting, joint-strengthening, gut-healing collagen, amino acids & the most chewy scrumptious little bites of deliciousness! […]

Cheesy Garlicky Roasted Veggies

Cheesy Garlicky Roasted Veggies

It’s been a hot minute since I prepped a batch of roasted veggies (WHO AM I?!?), so tonight called for a fresh batch seasoned with all my faves! They’re roasted to perfection, crispy, delicious, full of flavour, cheesy without the cheese & seasoned with just […]

Committing To Healthy Habits & Why You Should Keep It Simple & Take It Slow

Committing To Healthy Habits & Why You Should Keep It Simple & Take It Slow

If you had to choose one healthy habit to commit to this coming week… just one, that you don’t already routinely practice, WHAT WOULD IT BE?! Think about it. Write it down & let this week be the week you start! Healthy living is NOT […]

Sautéed Garlicky Swiss Chard

Sautéed Garlicky Swiss Chard

Don’t throw out your greens, sauté them! It takes literally 3 minutes & although they suffer from major shrinkage, it’s a great side dish & the perfect way to not let them go to waste! Swiss chard is just one of many greens I like […]

Mocha Chocolate Strawberry Hemp Smoothie Bowl

Mocha Chocolate Strawberry Hemp Smoothie Bowl

Yes, I obvi snuck some greens in there because HAVE YOU MET ME? But you’d never know it because it literally tastes like chocolate strawberry ice cream with a coffee kick!!!! The texture is on point, it’s naturally sweet & contains no added sugar & […]

There’s No Shame In Living Your Truth

There’s No Shame In Living Your Truth

To be completely honest with you guys, I had one of the most anxiety-provoking days in a while. And my anxiety has been flaring up a lot more frequently these days. That’s the thing with anxiety – it comes in bouts. Sometimes, I hardly know […]

Easy Peasy Pan-Seared Crispy Tofu

Easy Peasy Pan-Seared Crispy Tofu

Here’s a super simple & easy tofu recipe that’s versatile & delicious! Throw it into bowls, salads, lettuce wraps or serve it as is with a side of avocado, a grain of your choice (I love buckwheat & quinoa most!) & roasted veggies & you’ve […]

Crispy, Crunchy & Cheesy AF Oven-Roasted Chickpea Snacks

Crispy, Crunchy & Cheesy AF Oven-Roasted Chickpea Snacks

I haven’t made these in so long but they’re actually a great healthy snack option! They’re high in fibre, protein & antioxidants, as well as minerals like zinc, magnesium, iron & manganese! They’re also super fun to eat because they’re crispy & crunchy, not to […]

KITK Smoothie Bowl Tips

KITK Smoothie Bowl Tips

I’m on a hella smoothie bowl kick lately & tons of questions are rolling in about how I make them so here are my tips! I stick to 3/4 cup lower sugar fruit; my faves are blueberries, strawberries or a berry blend (I keep my […]

Grain-Free & Vegan Coconut Flour Banana Loaf

Grain-Free & Vegan Coconut Flour Banana Loaf

In case you didn’t know, I’m a huge fan of coconut flour! I just love everything from the flavour to the texture to its amazing nutrition (hint hint: high fibre = good digestion = happy kelly! & it’s high in healthy fats & lower in […]

Warm Quinoa, Parsley & Caramelized Onion Salad

Warm Quinoa, Parsley & Caramelized Onion Salad

When you’re plant based & you want your quinoa salad but you also want all the comfort food, make the best of both worlds!! I made this for din but I just had to try it & I have one word for you babes: FLAVOUR!!! […]

Product Review: La Neige Vitamin Brightening Cleansing Water

Product Review: La Neige Vitamin Brightening Cleansing Water

This micellar water cleanser has become a staple in my skincare routine & one that I can’t live without! It contains no mineral oil, parabens, phtalates or synthetic colorants, it’s dermatologist tested & not tested on animals. HOW IT WORKS? It melts away makeup instantly, […]

Asta(WHO?)xanthin-101 & Why I’ve Been Incorporating It In My Smoothies

Asta(WHO?)xanthin-101 & Why I’ve Been Incorporating It In My Smoothies

I’ve been adding ASTAXANTHIN to my smoothie bowls & loving it so I figured I’d share some of the amazing benefits with you babes! Astaxanthin is a type of carotenoid, a natural pigment found in many foods, which gives it its red-orange colour. It’s one […]

To Be Helped, Hurt, Left & Loved

To Be Helped, Hurt, Left & Loved

“God doesn’t give you the people you want. He gives you the people you need. To help you, to hurt you, to leave you, to love you & to make you the person you were meant to be”. I know this is true. Now more […]

Chocolate Cultured Coconut Milk Late-Night Snackin’

Chocolate Cultured Coconut Milk Late-Night Snackin’

Here’s a yummy post-workout or late night snack that legit reminds me of chocolate mousse! PSA: If you aren’t dairy-free, you can also make it with Greek yogurt! It’s creamy, chocolatey, yummy & full of probiotics, vitamins & nutrients & it won’t leave you feeling […]

Shredded Mayo-Free Creamy AF Chicken Salad

Shredded Mayo-Free Creamy AF Chicken Salad

If you have leftover chicken or a prepped BBQ chicken, here’s an easy recipe you can prep in minutes that makes for a great sandwich, wrap or lettuce stuffer! It’s fresh, full of veggies & flavour, crispy, crunchy & super creamy, yet it contains no […]

Avocado, Quinoa & Crispy Tofu Salad In A Coconut Aminos & Apple Cider Vinaigrette

Avocado, Quinoa & Crispy Tofu Salad In A Coconut Aminos & Apple Cider Vinaigrette

Need some lunch inspiration? I got you! Here’s a quick & easy salad you can prepare to on the spot or the night before a busy day! PRO TIP: if you prep it the night before, drizzle some fresh lemon to prevent the avocado from […]

Cheesy Sweet Potato Purée

Cheesy Sweet Potato Purée

Coming atchu babes with some more comfort food because that’s all I want in this weather! ‘Tis the season, right?! This recipe is meal prep friendly but you might also want to consider it for your holiday dinners because it makes for the perfect side […]

KITK’s Take On Breakfast & My Tips

KITK’s Take On Breakfast & My Tips

Here are my breakfast tips! I do fasted workouts & eat a big breaky post workout within a window of 30 minutes-1 hour after. To read more about fasted workouts, click here: Fasted Workout Update When it comes to breakfast, my focus is protein & carbs, […]

Ginger Sesame & Garlic Crispy Baked Salmon Fillets a.k.a. Winner, Winner, Salmon Dinner

Ginger Sesame & Garlic Crispy Baked Salmon Fillets a.k.a. Winner, Winner, Salmon Dinner

Here’s a super simple baked salmon recipe for you babes that you can whip up in just under 30 minutes from start to finish! It makes for a great meal prep staple or a quick dinner when you get home after a long day but […]

High-Protein Chickpea Pasta & Crunchy Veggie Salad

High-Protein Chickpea Pasta & Crunchy Veggie Salad

Here’s a great meal prep staple for on the go lunches this week! I know so many people are in the rush of exam season, busy work schedules & prepping for the holidays & it can be overwhelming to have to think of making lunch […]

Açai Strawberry & Astaxanthin Hemp Smoothie Bowl

Açai Strawberry & Astaxanthin Hemp Smoothie Bowl

I legitimately went all the way to the health food store to get JUST strawberries because yo’ girl was craving a strawberry smoothie bowl. Not to mention the fact that the cashier asked me if I needed my receipt & I told her I didn’t […]

Vegan Coconut Macaroons

Vegan Coconut Macaroons

These make for a great addition to your holiday dessert spread & they’re so easy to make, you can prep them in a hurry & nobody will know because they’re so delish! They’re really crumbly on the outside but moist & chewy on the inside, […]

Creamy AF High-Protein Avocado Pasta

Creamy AF High-Protein Avocado Pasta

I was tots in the mood for pasta tonight so I shipped up this delicious bowl of creamy avocado “fettuccine” in under 20 minutes! I used Tolerant Foods organic vegetable & legume penne, which you can find at Costco or in most health food stores. […]

My Eating Disorder & Skincare Journey

My Eating Disorder & Skincare Journey

In September 2017, I was seven months into anorexia recovery. I was using high quality skincare, freshly weight restored & still struggling with gut health & digestion In January 2018, I was still using high quality skincare, on a health journey, but struggling with binging […]

Chunky Choco-Banana Hemp Protein Muffins

Chunky Choco-Banana Hemp Protein Muffins

I’ve been ALL ABOUT adding protein to my baked / raw treats these days because I’ve been trying to eat more of it to maximize training results! These cupcakes are no exception! Flourless! Added sugar free! 5 ingredients! Vegan, paleo, gluten & grain free! Possibly […]

Crispy Crunchy Dijon Turmeric Tofu

Crispy Crunchy Dijon Turmeric Tofu

If you know, you know, crispy pan-seared tofu is the bomb!!!! The trick to getting it super crispy is to: pat the tofu dry before. cubing it to prevent it from getting soggy &; add all the ingredients to the skillet, coat the tofu & […]

Air-Fried Eggplant, Broccoli & Bell Pepper “Veggie Chips”

Air-Fried Eggplant, Broccoli & Bell Pepper “Veggie Chips”

Oh my goodness… I officially can’t live without my T-Fal ActiFry! To make these babes, which basically taste like chips, throw a whole eggplant, bell peppers, onion & broccoli into the air fryer with some raw organic apple cider vinegar, cayenne, Himalayan garlic salt, black […]

Blueberry Chocolate Ashwagandha Smoothie Bowl

Blueberry Chocolate Ashwagandha Smoothie Bowl

The obsession continues, this time with an adaptogenic kick from ashwagandha, an Ayurvedic herb used to help relieve the symptoms of stress & anxiety, heal the adrenal glands & regulate hormones, especially cortisol levels, improve immunity, endurance, energy & skin health, promote more restful sleep […]

Fasted Workout Update

Fasted Workout Update

I’ve been doing fasted workouts for about a month now & I wanted to give it a fair shot before giving you guys an update about how I’m feeling! Here’s my initial post all about it: The Benefits Of Fasted Workouts & Why I’m Trying It […]

Vegan & Grain-Free Vanilla Protein Birthday Cake Truffles

Vegan & Grain-Free Vanilla Protein Birthday Cake Truffles

In honour of my 28th birthday, I bring you VEGAN GRAIN-FREE VANILLA PROTEIN BIRTHDAY CAKE TRUFFLES!!! The verdict after the first bite? Make these. Even if there’s no birthday to celebrate! They will legitimately melt in your mouth, they’re sweet just like vanilla birthday cake, high […]

3 Years Later…

3 Years Later…

CRAZY how much can change in just 3 years & I’m not just talking physically. In 3 years, my ENTIRE life has completely changed. I don’t even recognize myself in 2016… all I see is a facade. I’m smiling but I’m broken. 2017? I’m struggling HARD […]

Psyllium Husk, Haskap Berry & Marine Phytoplankton Smoothie Bowl

Psyllium Husk, Haskap Berry & Marine Phytoplankton Smoothie Bowl

Loaded with extra antioxidants, liver, brain, heart & gut health benefits, energy boosting, anti-aging & skin healing marine phytoplankton, psyllium husks for fibre, gut health & blood sugar control & haskap berries for immunity boosting vitamin C, I guess you could call this smoothie bowl […]

Cacao Macao & Spirulina Smoothie Bowl

Cacao Macao & Spirulina Smoothie Bowl

YAS, you read right! You can have your chocolate & greens in the same bowl, with an added booster of maca for energy, hormones, skin, endurance & regulating blood sugar! I’ve been on a smoothie bowl kick these days & I’m not mad at it! […]

Grain-Free Vegan Gingerbread Loaf

Grain-Free Vegan Gingerbread Loaf

Guys… WOW! This is my second attempt at this gingerbread loaf because I really wanted it to be perfect for you babes as a holiday dessert! And oh baby is it ever perfect!!!! It’s vegan, gluten, grain, refined sugar, egg, dairy, soy free & even […]

Let’s Talk High-Intensity Interval Training (HIIT)

Let’s Talk High-Intensity Interval Training (HIIT)

That post-HIIT « crash on your mat » feeling… if you know, you know! Let’s talk HIGH INTENSITY INTERVAL TRAINING! WHAT IT IS: A workout alternating between short intense bursts of activity & fixed periods of less intense activity or complete rest (ex: sprint for 1 min., […]

Turmeric & Cinnamon Roasted Carrots

Turmeric & Cinnamon Roasted Carrots

I’m v-into all the warm, comforting holiday spices these days! The best part is not only are these spices so delish & full of flavour but they also have tons of anti-inflammatory properties! So it’s a #win on both ends: flavour & health! Here’s a perfect recipe […]

Air-Fried Brussels, Broccoli & Mushrooms a.k.a. I Can’t Believe It’s Not Chips or Popcorn!!

Air-Fried Brussels, Broccoli & Mushrooms a.k.a. I Can’t Believe It’s Not Chips or Popcorn!!

Do you have a kitchen gadget that you can say with utmost certainty never disappoints?! That’s how I feel about my T-Fal ActiFry!!! I’ve air-fried basically EVERY possible veggie combo in it & no joke, they always taste like chips & popcorn when they’re ready! […]

Greens & Blueberry Immunity-Boosting Smoothie Bowl

Greens & Blueberry Immunity-Boosting Smoothie Bowl

When the smoothie bowl wins over the chia pudding, you know you nailed it! Here’s a post-workout breaky loaded with spinach, blueberries, cauliflower, camu camu, moringa, hemp protein, ceylon cinnamon & natural vanilla flavour! . It tastes delicious & contains no added sugar whatsoever, it’s […]

My Fave Bars & My Take On Bars As Meal Replacements

My Fave Bars & My Take On Bars As Meal Replacements

FYI: I don’t believe in using bars as meal replacements. Whether your goal is weight loss/maintenance, eating the same bar everyday: gets boring won’t stimulate your digestive system properly may lead to feelings of hunger later & possibly binging. Living a healthy lifestyle is about […]

Why Sometimes We Need “Off” Days

Why Sometimes We Need “Off” Days

Real talk: I really needed yoga tonight so I almost didn’t go. Makes sense, right? It doesn’t really, but you guys know yoga is something I have a hard time with & you might also know that I have a history of repressing & hiding […]

The Nitty-Gritty On Why I Don’t Stop Eating Past X Time

The Nitty-Gritty On Why I Don’t Stop Eating Past X Time

Do I stop eating past a certain time? All the information about stopping carbs at X time, starting to fast at X time & no fruit at night is SO overwhelming, right!? Short answer: Nope! Long answer: BTW, I’m not saying this is the best/right […]

Hemp Protein Berry Vanilla Smoothie Bowl

Hemp Protein Berry Vanilla Smoothie Bowl

Here’s this morning’s post workout breaky bowl – a perfectly thick & creamy smoothie bowl, packed with antioxidants, vitamin C, iron, magnesium, calcium, protein, fibre, healthy fats, amino acids & natural sweetness! I’ve been LOVING oats & chia pudding these days but it’s always fun […]

Homemade Caramelized Sugar-Free Kiwi Jam

Homemade Caramelized Sugar-Free Kiwi Jam

Two things I love to do with overripe fruit is either freeze them or use them to make homemade sugar-free jam! Truth is, most store-bought jams, even when they’re organic, all-natural & every other “healthy” label, have tons of added sugar, preservatives & binders! Next […]

Whatever Happens To You Belongs To You.

Whatever Happens To You Belongs To You.

“The most terrible, beautiful & interesting things happen in a life. Whatever happens to you belongs to you. Make it yours. Feed it to yourself even if it feels impossible to swallow. Let it nurture you, because it will”. I want you to pinpoint that […]

Yeast, Dairy & Refined Sugar-Free Soufganiyot a.k.a. Jewish Donuts FTW!

Yeast, Dairy & Refined Sugar-Free Soufganiyot a.k.a. Jewish Donuts FTW!

Happy Channukah! Even if you don’t celebrate, here’s a good reason to pretend: SOUFGANIYOT! As a kid, I counted down to Chanukah because it meant I got to have my Moroccan grandmother’s « beignets », certainly not the healthiest, definitely deep fried in canola oil & full […]

Sugar & Soy-Free Asian Sesame Beef Strips

Sugar & Soy-Free Asian Sesame Beef Strips

Y’all know I eat plant-based but even when it comes to prepping food for the fam, I’m not a big red meat advocate. BUT, when you’re feeding a man (hey dad!), sometimes he just wants it & it is what it is! No but seriously, […]

Roasted Caramelized AF Sweet Potato Halves

Roasted Caramelized AF Sweet Potato Halves

Here’s a super easy & simple meal prep staple that I love to have on hand, especially during the colder months because sweet potato = comfort food AF. Am I right?! These are great for using as side dishes with protein & roasted or air fried […]

Grain-Free Beauty Bliss Balls Ft. Lynq Life Beauté Powder

Grain-Free Beauty Bliss Balls Ft. Lynq Life Beauté Powder

Whipped up some beauty boosting collagen enhancing mango peach bliss balls this morning with this superfood powder packed with vitamins A, C & E, B-complex, fibre, spinach, broccoli, carrots, tomato, beet, shiitake mushroom & beta-carotene! The vitamin & mineral profile is actually A+ & it […]

Coconut Flour Chocolate Chip Cookies

Coconut Flour Chocolate Chip Cookies

Want to bite into the chewiest most delicious chocolate chip cookies EVER?! Me too!! Well, guess what?! I’m about to make your low-carb chocolate chip cookie dreams come true! They’re so scrumptious & chewy, you’d think you were biting into a soft Chips Ahoy cookie, […]

Blueberry Bliss Hemp Protein Oats

Blueberry Bliss Hemp Protein Oats

All I gotta say is WHAT A BREAKY! Seriously, I don’t know how I could ever live without oats in the winter! So warm & comforting, delicious & satisfying without feeling heavy or weighing me down – just the right post-workout breakfast to refuel me […]

Beet Juice: Update, How I Make It, The Benefits & Why I’m Sticking With It

Beet Juice: Update, How I Make It, The Benefits & Why I’m Sticking With It

Hi lovies! For those of you who don’t know, I’ve been drinking raw beet juice every AM on an empty stomach (about 10-15 minutes after my lemon, aloe, chlorophyll water) since September 30th. Initially, I challenged myself to 30 days after my naturopath recommended it, […]

I Got The Papers.

I Got The Papers.

Last week, I got “the papers”. I opened my mailbox & there it was, mail from the Courthouse & I knew. A lump formed in my throat. My heart skipped a beat. I felt a rush of emotion, but I can’t really put it into […]

Vegan Sweet Potato Latkes a.k.a. You Don’t Need Hannukah As An Excuse!

Vegan Sweet Potato Latkes a.k.a. You Don’t Need Hannukah As An Excuse!

Just in time for Hannukah, I shared my VEGAN SWEET POTATO LATKES recipe with you babes! I hope you love them as much as I do! They’re lightly pan-fried (NOT deep-fried) in avocado oil, crispy, browned, delicious, full of flavour & completely gluten, grain, egg, soy, […]

Everything In My Fridge Creamy AF Veggie Soup (& Homemade Veggie Broth)

Everything In My Fridge Creamy AF Veggie Soup (& Homemade Veggie Broth)

If you guys know, you know: I’m all about a no waste life when it comes to fruits, veggies & food in general! So I’m always trying to come up with fun ways to put ‘em to good use! . One of my fave ways […]

Açai Vanilla Hemp Protein Oats

Açai Vanilla Hemp Protein Oats

This was the PERFECT post-workout breaky! All I gotta say is WOW! If you’re a fan of creamy, thick, delicious, warm & comforting oatmeal, you want & need these oats in your life! I dosed them up with all the goods: unsweetened hemp protein, açai powder for […]

It’s Officially Official: I’m A CanFitPro Certified Fitness Instructor!

It’s Officially Official: I’m A CanFitPro Certified Fitness Instructor!

 This feels so surreal but I’m proud to tell you babes that I’m officially a CanFitPro CERTIFIED FITNESS INSTRUCTOR (WHAT??!!!) Here’s your Saturday AM reminder to: NEVER stop trying ALWAYS believe in yourself DO what you love START/CONTINUE pursuing your passion IGNORE the people who […]

Hemp & Greens Post-Workout Shake & Why It’s Important To Re-Fuel Post-Sweat

Hemp & Greens Post-Workout Shake & Why It’s Important To Re-Fuel Post-Sweat

Nothing I love more than a green smoothie to refresh & refuel post-workout! Why is it important to refuel after exercise? Replenish glycogen a.k.a. stored energy used by our muscles Decrease protein breakdown & repair damage caused to muscle tissue by exercise Increase protein synthesis, muscle […]

Let’s Get Down & Dirty (No Pun Intended): My Journey With Anorexia & Digestive Health

Let’s Get Down & Dirty (No Pun Intended): My Journey With Anorexia & Digestive Health

Anorexia & digestion… HOLY F, I don’t even know where to begin. Let’s just start off by saying that my eating disorder messed up my metabolism, my gut & my digestion beyond words. In the deepest lows of my anorexia, I reached a point where […]

Vegan Grain-Free Peppermint Cassava Flour Sugar Cookies

Vegan Grain-Free Peppermint Cassava Flour Sugar Cookies

‘TIS THE SEASON!!!! One of the most highly requested healthier holiday recipes from you guys was sugar cookies & a lot of you were also D for peppermint! So I figured… why not combine them?! Here’s my take on healthier vegan, grain, refined sugar & […]

Roasted “Every Veggie Under The Sun” Thyme Veggies

Roasted “Every Veggie Under The Sun” Thyme Veggies

You know you want these veggies STAT! The fresh thyme sprigs make all the difference & add so much fresh delicious flavour, you’ll almost never want to use dried thyme again! I basically just threw every washed veggie I had in the fridge into a […]

Hemp & Vanilla Protein Chia Pudding

Hemp & Vanilla Protein Chia Pudding

K so I forgot to make my protein chia pudding last night & I wasn’t a happy camper when I got home from the gym this AM… so I decided to MAKE MYSELF HAPPY & attempted to prep an “on the spot” chia pudding. And […]

How I Cope With My Gym Hair?

How I Cope With My Gym Hair?

GYM HAIR… it’s a thing & it ain’t always pretty! I get asked a lot how I take care of my hair given how often I work out & truth is, I don’t do much to it & I really think that’s the trick! What do […]

Avocado Chocolate Sea Salt Truffles

Avocado Chocolate Sea Salt Truffles

I don’t know about you guys but I ain’t saying no to a chocolate truffle, especially when it’s vegan & made with 4 ingredients… HELLLLLO!!! Yes, they’re made with avocado burnt nope, you can’t taste it & you’d never know! They’re chocolatey, creamy, delicious, comforting […]

Bringing Back An OG Recipe: My Flourless Chocolate Cake 2.0 – Vegan Version!

Bringing Back An OG Recipe: My Flourless Chocolate Cake 2.0 – Vegan Version!

MADE AN OG RECIPE TODAY & YOU GUYS NEED TO MAKE IT STAT: FLOURLESS CHOCOLATE CAKE, anyone?! The original recipe is completely flourless, grain, gluten, dairy & refined sugar-free but it does contain eggs & vegan butter so I switched it up today to make […]

Why I Plan Ahead For My Morning Routine

Why I Plan Ahead For My Morning Routine

How do I manage to find time for my AM routine? I plan ahead! It’s no secret: living a healthy lifestyle takes commitment, discipline, effort but also TIME & real talk: time is of the essence in the AM, especially if you have places to […]

Grow Through What You Go Through!

Grow Through What You Go Through!

GROW THROUGH WHAT YOU GO THROUGH If you’re healing, instead of hating yourself for what you’re going through, embrace it. There’s a grander purpose for every life experience that’s thrown at us. Sometimes, that purpose isn’t clear to us right away. Sometimes, we suddenly see […]

Beauty Product Review: Conscious Coconut Coconut Oil

Beauty Product Review: Conscious Coconut Coconut Oil

If you don’t already know, now you know. I have a serious obsession with this stuff. I love coconut oil in general, on my body & in my baked goods but this one is my fave for a few reasons! Can we talk about the […]

Grain-Free Coconut Flour Goji Berry Bliss Balls

Grain-Free Coconut Flour Goji Berry Bliss Balls

What if I told you that biting into one of these babes feels like biting into CAKE. YES, CAKE. Precisely, vanilla coconut birthday cake!!!!! They’re soft, chewy, decadent, full of vanilla coconut flavour & a little added kick from the Brain Octane for some healthy […]

Chocolate Cold Brew Coffee Protein Oats

Chocolate Cold Brew Coffee Protein Oats

I don’t know about you guys but I’m always down for chocolate for breakfast & when that same chocolate breaky is loaded with protein, fibre & antioxidants, I’m ALL about it even more!! These oats are TO DIE FOR. I swear, every bite feels like […]

KITK Tip of the Day: Change The Way You Speak To Yourself.

KITK Tip of the Day: Change The Way You Speak To Yourself.

Here’s your daily reminder that MENTALITY IS EVERYTHING! This isn’t a physical transformation, but rather two photos taken three hours apart, my mentality in both: worlds apart. There’s so much focus on the gram on physical transformation, fitness journeys & before & after photos with […]

Collard Green, Quinoa & Beet Rainbow Bowl

Collard Green, Quinoa & Beet Rainbow Bowl

EAT THE RAINBOW!!! Whoever told you plant-based eating was boring… I think this bowl speaks for itself; it’s quite the opposite! Thanks to my meal prepped boiled beets, chopped collard greens, washed veggies, homemade hummus & cooked quinoa, I put this baby together in minutes! […]

Toasted Coconut Grain-Free Granola

Toasted Coconut Grain-Free Granola

Oh my goodness… when I tell you my entire house smells like coconut paradise, I’m not kidding!!! This grain-free granola is BOMB; if you have a grain intolerance & you miss traditional granola made with oats, miss it no more! This one’s bound to make […]

Asian Sesame Roasted Chicken Drumsticks

Asian Sesame Roasted Chicken Drumsticks

Guys! What if I told you that you could prep, roast & serve this dish in the exact same platter?! How much would you love me?! Guess it’s my lucky day because this is probably one of the easiest roasted chicken recipes you’ll ever make! Loaded […]

Sugar-Free Warm Gingerbread Hot Cocoa (With an Adaptogen Punch!)

Sugar-Free Warm Gingerbread Hot Cocoa (With an Adaptogen Punch!)

It’s winter (too soon!) & I think it’s safe to say we veered away from pumpkin spice to gingerbread & peppermint! I was craving something warm & chocolatey after dinner tonight, so I made myself this frothy hot cacao & it was SO GOOD, I HAD […]

Breadcrumb-less Crispy Vegan Quinoa “Falafel”

Breadcrumb-less Crispy Vegan Quinoa “Falafel”

On Saturdays, masterpieces are created in my kitchen! Something I like to do on Saturday is empty out the fridge & cook up whatever my imagination ponders with leftover veggies from the week! These quinoa poppers are crispy & browned on the outside & moist, […]

Air-Fried Carrots & Mushrooms

Air-Fried Carrots & Mushrooms

My air fryer is legit my BFF – if you roast or sauté veggies nearly as much as I do, you need one in your life!!! It makes the #veggielife so much easier! These mushrooms & carrots are ALL THE (RAGE) CHEESE, BUT WITHOUT THE CHEESE! Minimal […]

Psyllium Husk Digestion-Friendly Vanilla Oats

Psyllium Husk Digestion-Friendly Vanilla Oats

PSA: if you wanna see what the oats really look like just as I’m about to devour them, scroll down (reality is, they don’t stay this pretty for more than a minute #realtalk). It’s winter & winter screams comfort food, am I right?! Oats are a fave […]

Roasted Eggplant & Zucchini Rounds

Roasted Eggplant & Zucchini Rounds

I always NEED roasted veggies with my meals; it’s just a thing! If you’re not as obsessed with them as I am, a good way to make sure you have NO EXCUSE not to eat them is to prep them in advance so that they’re […]

Vegan Lentil, Mint & Veggie Stuffed Peppers

Vegan Lentil, Mint & Veggie Stuffed Peppers

This recipe is a plant-based spin-off of one of my mom’s go-to recipes for Friday night dins & holidays… if you know, you know: “LES PIMENTS FARCIS” 🌶! It’s a traditional Moroccan meal where bell peppers are stuffed with minced meat, cooked rice, veggies & […]

Crispy Baked Broccoli & Cauliflower Rice With Fresh Mint & Fresh Cilantro

Crispy Baked Broccoli & Cauliflower Rice With Fresh Mint & Fresh Cilantro

Betcha didn’t think you could roast your broccoli/cauliflower rice! Sautéed cauli rice is amazing but CRISPY & BAKED is even better! With just a few simple spices, fresh herbs & riced cauliflower & broccoli, this recipe comes together in minutes & makes for a perfect […]

Cassava Flour Cinnamon Sugar Vegan Donuts

Cassava Flour Cinnamon Sugar Vegan Donuts

I cannot contain my excitement. I legitimately did not think it was possible to create homemade donuts that are grain, gluten, yeast, butter, egg & dairy free (& possibly nut-free), WITHOUT A DONUT PAN. But I just proved myself wrong thanks to cassava flour, an […]

Raw Coconut Date Energy Bites

Raw Coconut Date Energy Bites

K guys… when I say texture, you say THESE! They’re so delicious, naturally sweet, scrumptiously chewy (like CARAMEL CHEWY!), full of healthy fats, fibre, vitamins & minerals, natural sugar & good carbs to keep your energy sustained & great for in between meal snacking! They’re […]

High-Protein Chocolate Chia Pudding

High-Protein Chocolate Chia Pudding

I’ve been getting lots of questions about my high-protein chocolate chia pudding recipe so I figured I’d get it down for you guys so you can always come back to it (& by always, I mean EVERY single day because it’s THAT good!). It’s creamy, […]

My Morning Skincare Routine

My Morning Skincare Routine

Wanna know how I skincare in the AM? Here goes! But first, one thing I want to specify is that healthy, clear & glowy skin isn’t just about skincare products. It’s even more about reducing & managing stress, eating real food, staying hydrated, taking care […]

How I Cope With Body Dysmorphia

How I Cope With Body Dysmorphia

Let’s talk about BODY DYSMORPHIA. Body dysmorphia & eating disorders often go hand in hand. In fact, it’s not because weight restoration goals are met that we’re immune to distorted thoughts & emotions about our bodies; in fact, body dysmorphia is often a by-product of […]

Crispiest Brussels Sprouts Ever!

Crispiest Brussels Sprouts Ever!

These are the crispest Brussels sprouts you ever did see – air-fried, no oil, crispy & browned on the outside, warm, moist & comforting on the inside, bursting with « cheesy » flavour & so easy to prepare, it actually hurts!! When I told you guys my […]

Romantic Relationships: Where Do I Stand?

Romantic Relationships: Where Do I Stand?

Let’s talk ROMANTIC RELATIONSHIPS & more precisely, where do they stand on my list of priorities? I truly believe that romantic relationships are SO important & there’s nothing more beautiful than finding your person, someone who sticks by you no matter what & just gets […]

Why You Have The Time If You Make It & How To Stop Making Excuses About Your Food Choices

Why You Have The Time If You Make It & How To Stop Making Excuses About Your Food Choices

What’s that you said? You don’t have time to prepare breaky?! HOLD UP! I’m not good at math (seriously), but all jokes aside, let’s put things into perspective. This protein chocolate chia pudding takes less than 3 minutes to prepare (& not even 3 minutes […]

Grain-Free Almond Flour Protein Banana Bread

Grain-Free Almond Flour Protein Banana Bread

This is gonna be LIT! You guys don’t even know how good my kitchen smelled when I baked up this storm, but you’re about to find out in a few minutes when I give you all the deets on how to whip this baby up! […]

Tigernut & Golden Berry Slaw & The 411 About These Superfoods

Tigernut & Golden Berry Slaw & The 411 About These Superfoods

Love me a good slaw (& yes, in case you’re wondering, I eat A LOT of veggies)! I was craving something crispy & fresh tonight so I whipped up this quick slaw salad & it was FIYAH! Here’s what’s in my bowl: broccoli & kale slaw […]

How Shifting My Perspective About Food Taught Me To Eat Intuitively

How Shifting My Perspective About Food Taught Me To Eat Intuitively

Since I’ve been eating more protein & having bigger breakys after my fasted workouts, I get hungry for lunch later in the day than usual, so I’ve been a late luncher these days! A few years & even a few months ago, I would’ve freaked […]

Garlicky Cheesy Crispy Kale Chips In 20 Minutes!

Garlicky Cheesy Crispy Kale Chips In 20 Minutes!

GARLICKY CHEESY CRISPY KALE CHIPS (in 20 minutes? YES YES YES YES YES! I’m about to blow your mind with the crispiest, simplest, most delicious kale chips you’ve ever tried! Don’t believe me? Wait until you HEAR the crisp! Made with just four ingredients: kale […]

My Tips For Choosing Whether To Use Vitamins & Supplements

My Tips For Choosing Whether To Use Vitamins & Supplements

Your health journey is just that. YOUR journey. YOUR process. YOUR results. YOUR body. YOUR happiness. It’s so easy to get caught up in what EVERYONE else is doing & to lose sight of ourselves in the process. Whether it’s about workouts, supplements, foods to […]

Why Meal Prep Changed My Life & Helped Me Stop Binging

Why Meal Prep Changed My Life & Helped Me Stop Binging

Healthy living is NOT just about produce & organic healthy food; more than anything, it’s about PREPPING the food so you actually use it & benefit from the amazing vitamins, minerals & nutrients! Food & meal prep changed mine & my family’s quality of life […]

My 11 Tips For Clogged Pores & Product Suggestions!

My 11 Tips For Clogged Pores & Product Suggestions!

Hi babes!! <3 One of the most common questions I get is WHY ARE MY PORES CLOGGED?! Understandably so! Nobody likes clogged pores or dealing with congested breakout-y skin, but we’re all human & it happens to the best of us! The key is having […]

Greek-Style Chicken Meatballs

Greek-Style Chicken Meatballs

There’s nothing like some delicious souvlaki, right?! Well what if I told you thus recipe is basically souvlaki in meatball form?! Are you SHOOK because I am?!? Simple, easy, delicious, nutritious, grain/gluten & breadcrumb free & ready in under 30 minutes!! They’re crispy & browned […]

Crispy AF Smoky Tofu Chunks

Crispy AF Smoky Tofu Chunks

If you know, you know, I’m way more of a tempeh gal than tofu but… THIS TOFU… THIS TOFU IS THE KIND I CAN MESS WITH!! It’s usually the texture that throws me off but the trick is to buy it extra-firm & to pat […]

Curry Stir-Fried Broccoli & Onions

Curry Stir-Fried Broccoli & Onions

Did you know that eating warming foods & spices in the winter is a thing?! I’m talking about spices like ginger, garlic, cardamom, turmeric, curry, cinnamon, nutmeg & cayenne! They bring blood to the surface of the skin, boost circulation, fight inflammation & warm the […]

Broiled Thai Basil & Thyme Haddock

Broiled Thai Basil & Thyme Haddock

Guys, I don’t eat fish, but if I did, you can be sure it would be THIS!!!! I’m currently staring at it & salivating. Seriously. I did a play on traditional Thai basil dishes but added some spice & used coconut aminos instead of soy […]

Almond Flour Cookie Dough Protein Balls

Almond Flour Cookie Dough Protein Balls

Sometimes, you just need the dough & by dough, I don’t mean money. I mean THAT COOKIE DOUGH! I used to be that girl who cut chunks off the Pillsbury cookie dough straight out of the freezer & ate it raw; all I can say is […]

Konjac Noodle Pumpkin Mac & “Cheese”

Konjac Noodle Pumpkin Mac & “Cheese”

I tried konjac noodles a year ago & really didn’t enjoy them! I don’t remember why but I think I hadn’t rinsed them well enough & the smell really got to me! Truth is, they don’t smell great but if you rinse them well, they […]

Creamy Vegan Leek & Onion Blender Soup

Creamy Vegan Leek & Onion Blender Soup

Nothing more comforting on a cold winter day than a warm & comforting creamy & delicious bowl of soup! I like blender soups because I can multitask while the veggies simmer & then legit just throw the mix into my blender for the creamiest & […]

Black Bean Zoodles & My Quick Tips For Digestion & Constipation

Black Bean Zoodles & My Quick Tips For Digestion & Constipation

What’s in mah bowl? Black beans, sautéed Swiss chard & radicchio, cilantro, tomato, homemade marinara, apple cider, nutritional yeast, garlic, parsley, cayenne, paprika & mushrooms, sautéed for 3 minutes & BAM! INGREDIENTS: 1/3 – 1/2 cup organic black beans 1/2 cup sautéed greens of choice […]

Air-Fried Crispy Carrot French Fries

Air-Fried Crispy Carrot French Fries

My T-Fal ActiFry is legit changing my life one veggie batch at a time! You guys know how often I roast, steam & sauté veggies so ANY kitchen apparatus that makes my life easier is a game changer & this air fryer is just that! All […]

Paleo Almond Flour Fluffy AF Chocolate Chip Cookies

Paleo Almond Flour Fluffy AF Chocolate Chip Cookies

Hi babes! Here’s the deal… It’s Friday, it’s cold & snowing & I’m spending the night doing absolutely NADA with my sissy so it’s only fitting we baked warm & comforting (but still healthy) chocolate chip cookies! They kinda remind me of my chewiest almond […]

Vanilla Pumpkin Breakfast Oats

Vanilla Pumpkin Breakfast Oats

Okay, I know… it’s that awkward time of year where we’re not sure if it’s still pumpkin season or if we’ve transitioned over to peppermint & eggnog, BUT WHATEVZ. These pumpkin oats will have you wishing it could be pumpkin season all year round! Ready […]

Salt Cravings Explained!

Salt Cravings Explained!

If you haven’t tried my homemade flaxseed bread, do yourself a favour & try it! The recipe can be found in this post (with the recipe for my chickpea bread too!). It’s vegan, grain, sugar, egg, yeast & gluten-free, low carb & toasts perfectly! This […]

The Benefits of Magnesium Citrate & Why I Use It

The Benefits of Magnesium Citrate & Why I Use It

Deep Friday AM thoughts: thank goodness for magnesium… my muscles’ saving grace! Did you guys know that magnesium is used in over 300 reactions in the body?! YET… SO MANY OF US ARE DEFICIENT IN IT! There are many different types of Magnesium. I take magnesium […]

Post-Workout Chocolate Protein “Milkshake” & How I Steam Cauliflower For Smoothies a.k.a. My Milkshake Brings All The Boys To The Yard

Post-Workout Chocolate Protein “Milkshake” & How I Steam Cauliflower For Smoothies a.k.a. My Milkshake Brings All The Boys To The Yard

As you guys know, I’ve been focusing on eating more protein to reap more results from my workouts & I’m feeling amazing & more energized than ever! When I get home from a double workout, I like to prep breakfast (usually chia pudding, oats or […]

Sautéed Swiss Chard & Radicchio

Sautéed Swiss Chard & Radicchio

How could you ever say no to this bowl of SAUTÉED SWISS CHARD & RADICCHIO? ✨🍃 Now that it’s colder out, I’ve been loving sautéed greens – they’re warm, crispy, comforting & a great way to get in loads of chlorophyll, antioxidants, vitamins & minerals! […]

Some of my Key Tips For Coping With Cravings

Some of my Key Tips For Coping With Cravings

No words for the deliciousness of this chocolate protein chia pudding! If you often crave sweet breakfasts, this is your jam! Cravings happen to all, are a common response to what we’re going through & can cause the desire to munch on foods we know […]

Easy Spicy Dijon Baked Chicken Burgers

Easy Spicy Dijon Baked Chicken Burgers

Not sure what to make for dinner tonight? Here’s your answer! Minimal prep & ingredients, made with real food, grain, gluten & breadcrumb free, full of fibre & gut-healing psyllium husks & BURSTING WITH FLAVOUR! I love using psyllium husks instead of breadcrumbs – it […]

What On Earth Is Tongue Scraping?

What On Earth Is Tongue Scraping?

I don’t think I need to tell you that oral hygiene is important! Tongue scraping is just one of many ways you can maintain it. I started doing it about 2 weeks ago every AM & PM & I love it! Tongue scraping is a practice […]

Air-Fried Cheesy Vegan Eggplant Fries a.k.a. Your New #FriesBeforeGuys!

Air-Fried Cheesy Vegan Eggplant Fries a.k.a. Your New #FriesBeforeGuys!

Oh my goodness!!!! To think my ActiFry has been in storage all this time & this deliciousness could’ve existed a year ago! I just made the crispiest most delicious « cheesy » eggplant French fries. I’m SHOOK! I used literally 4 ingredients: eggplant, nutritional yeast, apple cider vinegar, […]

5-Minute Vanilla Breakfast Oats

5-Minute Vanilla Breakfast Oats

It’s been 2 weeks since I’ve been doing fasted AM workouts & making an effort to eat more & to load up on protein & I’m already seeing a big difference in my energy levels, digestion & I feel I’m leaning out & toning up! […]

Sugar-Free 2-Ingredient Orange Sorbet

Sugar-Free 2-Ingredient Orange Sorbet

Sugar craving?! Want some ice cream or sorbet but not down to load up on dairy, preservatives & refined sugar or artificial sweeteners?! I gotchu! This orange sorbet takes NO TIME to prepare, satisfies that sweet tooth & contains no BS, just real food, no […]

Collard Green Wraps 2-Ways: Lentils & Black Beans FTW!

Collard Green Wraps 2-Ways: Lentils & Black Beans FTW!

Now this is the kinda late lunch I like to call a keeper! So easy to make, high in protein & good carbs, crispy, crunchy, light, satisfying & fresh, you can’t go wrong with it! I absolutely LOVE using collard greens as a wrap substitute because […]

Sugar-Free Candied “New York Nuts”

Sugar-Free Candied “New York Nuts”

Great for salads, bowls, stir fry or snacking as is, these nuts are quite a treat! Usually, you gotta roast them but ain’t nobody got time for that these days! This recipe is ready to be munched on from start to finish in just 5 […]

Fresh Thyme & Cayenne Roasted Veggies

Fresh Thyme & Cayenne Roasted Veggies

I had some fresh thyme on hand today so you can bet I used it as the base of my seasoning for these beautiful veggies! I kept the rest super simple & loaded up on the anti-inflammatory ingredients: coconut vinegar, Celtic sea salt, apple cider […]

Anxiety Update & Why Self-Doubt Will ALWAYS Get In Your Way

Anxiety Update & Why Self-Doubt Will ALWAYS Get In Your Way

If you have anxiety, you know that coping with it is all about PROGRESS, NOT PERFECTION. In my experience, there isn’t one unique medication, holistic remedy, habit, workout or therapy that just cures it. It doesn’t just go away & you don’t just forget it’s […]

Sprouted Lentil Vegan Kale Ceasar Salad

Sprouted Lentil Vegan Kale Ceasar Salad

Oh my goodness, when I tell you this salad is a masterpiece, I’m SERIOUS! Whoever said vegans can’t do Caesar salad salad ain’t never met ain’t never met this bowl of deliciousness!!! The key to a super creamy dressing & getting it to adhere well to […]

Reiki Update & Why I’m Continuing To Do It!

Reiki Update & Why I’m Continuing To Do It!

Hi babes! Here with a little update for you guys! I did reiki again last week & I feel so at peace. After my first time, I realized there are things in my life that I’m subconsciously holding onto & having trouble letting go of. […]

Why You Shouldn’t Use A “Bad” Weekend As An Excuse To Start The Week Off Wrong

Why You Shouldn’t Use A “Bad” Weekend As An Excuse To Start The Week Off Wrong

Did your weekend not go as well as you envisioned or planned for food or drinking-wise? If it did, IT’S IN THE PAST! Don’t use it as an excuse to starve yourself today or to skip breakfast. In fact, when you restrict food intake excessively, […]

Tips To Get Back On Track With Healthy Eating During BUSY Season!

Tips To Get Back On Track With Healthy Eating During BUSY Season!

This one was highly requested, so y’all can bet I wrote it out for you (that’s how much I love you!). I present you with: KITK’S TIPS TO GET BACK ON TRACK WITH HEALTHY EATING DURING EXAMS/BUSY SCHEDULE: As annoying as it sounds, you did […]

Lupini Bean Zoodles With Kale, Broccoli & Cabbage

Lupini Bean Zoodles With Kale, Broccoli & Cabbage

I put this dinner together in less than 10 minutes thanks to my BFF #mealprep! Full of greens, veggies, antioxidants, vitamins, good carbs, fibre, plant protein, REAL FOOD & FLAVOUR FOR DAYS, this recipe is easy, comforting, simple, nutritious & so satisfying! The best part […]

Oat & Maca Caramel Power Balls a.k.a. 5 Ingredients In 5 Minutes, YAS!

Oat & Maca Caramel Power Balls a.k.a. 5 Ingredients In 5 Minutes, YAS!

These little poppers are POWERFUL & full of energizing hormone-balancing maca & antioxidant, fibre, good carb & plant protein rich gluten-free oats! They make for the perfect healthy sweet treat or pre or post workout snack & thanks to the dates, they pack a ton […]

Meal Prep VIBES!

Meal Prep VIBES!

This week’s meal prep is exceptional because for once, I got it all done on Sunday: prep, groceries, wash/cut veggies & clean out the fridge! #winning! Some was prepped yesterday or a bit earlier in the week it’s freezer-friendly &/or I know it lasts (energy […]

Berry Chia & Hemp Protein Shake a.k.a. An Antioxidant & Immunity Boosting Powerhouse!

Berry Chia & Hemp Protein Shake a.k.a. An Antioxidant & Immunity Boosting Powerhouse!

If I had to describe this smoothie in one word, it would be TEXTURE! I mean, I think it speaks for itself! But it’s also an ANTIOXIDANT & IMMUNITY-BOOSTING POWERHOUSE! Bursting with natural sweetness from the berries, full of fibre, plant protein, healthy fats & […]

Easiest Homemade Vegan Garlic Marinara

Easiest Homemade Vegan Garlic Marinara

Like most packaged foods, finding good quality jarred tomato sauces is HARD! There are some great brands out there but because they use organic & healthier ingredients, they’re PRICEY AF! Here’s a simple, easy, delicious, rich, thick & nutritious one you can make at home! […]

Roasted Sweet Potato Rounds

Roasted Sweet Potato Rounds

Sweet potatoes are a meal prep staple at the Ohana rez because they’re a great add-in to just about any meal or recipe for good complex carbs, fibre, antioxidants, vitamin C & tons of other vitamins & minerals! They’re super rich in beta-carotene, which is […]

Low-Sodium Crispy Asian Sautéed Cabbage

Low-Sodium Crispy Asian Sautéed Cabbage

What to do when you have leftover cabbage in the fridge?! DON’T THROW IT OUT! You guys know I’m all about finding ways to preserve & make use of all the produce, especially at the end of the week! If you have any leftover cabbage, […]

Vegan Low-Sugar Chocolate Freezer Fudge

Vegan Low-Sugar Chocolate Freezer Fudge

C’mon, who are you kidding?! You know you WANT + NEED this fudge! And I’m about to shock you with how healthy & easy it is to make! Finding good quality dairy-free chocolate can be quite challenging, not to mention when we do find it, […]

The Benefits Of Fasted Workouts & Why I’m Trying It Out!

The Benefits Of Fasted Workouts & Why I’m Trying It Out!

This week, I started making a conscious effort to eat more protein! I won’t lie, going plant-based made eating enough protein quite challenging! While many plant-based foods are rich in protein: 1) I train A LOT so I need more protein than the average person […]

Digestive & Energy Boosting Morning Frothy AF Coffee

Digestive & Energy Boosting Morning Frothy AF Coffee

I stepped my coffee game up a bit this week & I’ve been LOVING it! I legit can’t stop, won’t stop!! I’ve been throwing in gelatinized maca for energy, endurance, hormone, skin health & to relieve stress/anxiety & prevent adrenal fatigue & slippery elm for […]

Greens, Cashew & Vanilla Smoothie & The 411 On Why I Always Add Toppings!

Greens, Cashew & Vanilla Smoothie & The 411 On Why I Always Add Toppings!

I made sprouted lentils for dinner but I worked out like a beast the other night & my body was craving a huge protein shake so that’s what I made instead! I kept it simple because I was on the verge of becoming HANGRY, but it was […]

It’s Official, I’m An Integrative Nutrition Health Coach & Holistic Nutritionist & I Want To Help You!

It’s Official, I’m An Integrative Nutrition Health Coach & Holistic Nutritionist & I Want To Help You!

IT’S OFFICIAL! I’m an Institute For Integrative Nutrition graduate & that makes me a Certified Health Coach & Holistic Nutritionist (OMG, IS THIS REAL LIFE?!). Leaving my career as a full-time litigation lawyer was tough, not because I was unsure but because it was hard […]

Sautéed Coconut Aminos Veggies In 10 Minutes… YAS!

Sautéed Coconut Aminos Veggies In 10 Minutes… YAS!

SAUTÉED VEGGIES IN 10 MINUTES? YES PLEASE! Add your veggies of choice to a large skillet (I used broccoli, mushrooms & bell pepper) Season with coconut aminos & raw organic apple cider vinegar, sea salt, black pepper, minced onion & garlic powder Heat over high […]

Some KITK Fitness Tips For Y’all

Some KITK Fitness Tips For Y’all

Fitness isn’t about being better than someone else. It’s about being better than you used to be. Continuously competing with others makes you bitter; continuously competing with yourself makes you better. Here are some of my top fitness tips: stop comparing yourself focus on your […]

4-Ingredient High-Protein Collagen Oatmeal Cookies

4-Ingredient High-Protein Collagen Oatmeal Cookies

In an effort to make a REALLY EASY oatmeal cookie, these babes came to life & I’m definitely not mad at it!! 5 minutes to prep simple ingredients you probably already have on hand customize them with your add-ins of choice (dried fruit, seeds, nuts, […]

5-Minute Mexican “Taco” Buddha Bowl

5-Minute Mexican “Taco” Buddha Bowl

Here’s how to eat a taco without a taco shell! I legit threw everything I’d usually throw into a taco into a bowl, seasoned it with apple cider, lemon, organic salsa & tons of spices, mixed it all up & BOOM! A MASTERPIECE! If you need […]

Tiramisu Chocolate Protein Chia Pudding

Tiramisu Chocolate Protein Chia Pudding

Guys, no joke, this chia pudding is a chocolate lover’s dream! It legitimately tastes like a mix of tiramisu & chocolate fudge cake!!!! It’s extremely low in sugar, very high in fibre & protein (28.5g to be exact!), rich in anti-inflammatory fats, antioxidants, vitamins & […]

15-Minute Pre-Cardio Blitz Warm-Up

15-Minute Pre-Cardio Blitz Warm-Up

Did this quick & KILLLLLER warm-up yesterday with my sister before our spin class & I loved it so I figured I’d share the love (& give you a killer pre-cardio burn!). FUN FACT: If one of your goals is to tone up or “shred”, […]

Maca Matcha Collagen Latte

Maca Matcha Collagen Latte

I love you so MATCHA!! TO MAKE IT: Bring 1.5 cups water to a boil & let it sit for about 5 minutes to cool off a bit (matcha should never be added to boiling hot water!). Add the warm water, 1/4 cup warm nut […]

Smoky Cheesy Roasted Brussels Sprouts

Smoky Cheesy Roasted Brussels Sprouts

I think Brussels are my fave roasted veggie ever (& that’s saying a lot since you guys know just how much I love veggies!!). These ones are perfectly roasted, browned & still crispy & loaded with smoky flavour, cheesy AF but “sans le fromage” & seasoned […]

What You Need To Know About Exercise & Hunger Cues

What You Need To Know About Exercise & Hunger Cues

What should you do if you exercise more & feel hungrier?! EAT! It sounds obvious, but it isn’t always obvious to practice. Trust me, I know. You don’t have to deprive your body of nourishment because you’re afraid to eat the calories you burned. I’m […]

Roasted & Broiled Thyme Lemon Dijon Chicken Breast

Roasted & Broiled Thyme Lemon Dijon Chicken Breast

Who else makes chicken at 10PM? This is what happens when my dad & sister are like WHERE THE CHICKEN AT? The trick to getting the outsides crispy is to broil it once it’s roasted – it really makes all the difference, trust me! I […]

Double Trouble: Vegan Grain-Free Bread 2-Ways a.k.a. 2 Low-Carb Bread Recipes You Need In Yo’ Life!

Double Trouble: Vegan Grain-Free Bread 2-Ways a.k.a. 2 Low-Carb Bread Recipes You Need In Yo’ Life!

Oh my (BREAD!!!!) goodness! I have not one BUT TWO yeast, gluten, grain, soy, egg, dairy & sugar-free low-carb HOMEMADE BREAD recipes coming at you RIGHT NOW & trust me when I say you do not want to pass them up. They both pass the […]

Broiled Lemon, Parsley & Garlic Sardines

Broiled Lemon, Parsley & Garlic Sardines

How to motivate your dad to come home & eat a healthy dinner VS. going out to eat? Tell him you’re making him sardines. I swear, it works! Here’s a super easy & quick dinner recipe you can prepare in under 15 minutes… I SWEAR! […]

It All Works Out!

It All Works Out!

“You may not see it today, tomorrow or in a month but you’ll look back in a few years & be absolutely perplexed & awed by how every little thing added up & brought you somewhere wonderful or where you always wanted to be”. You’ll […]

Coco-Vanilla Latte Energy Balls

Coco-Vanilla Latte Energy Balls

Grain, gluten, refined sugar free, easy, simple, delicious, bursting with flavour, full of fibre, protein & healthy fats, low carb & a great on the go or mid afternoon snack, you NEED these in your life!! They’re crumbly on the outside & moist, chewy & […]

Slippery Elm & Collagen Berry Porridge

Slippery Elm & Collagen Berry Porridge

Oh my goodness! I just created the most delicious, nutritious, gut-healing, anti-inflammatory, thick, creamy, warm & comforting breaky bowl EVER!! I’ve been doing a lot of reading about slippery elm & I’m so impressed with all its benefits: contains a substance that gels when mixed […]

Double Chocolate Protein Cookie Dough Balls

Double Chocolate Protein Cookie Dough Balls

My sister wanted cookie dough balls so cookie dough balls she got!! Made with minimal ingredients, lightly sweetened, filled with plant-based protein & the texture is #GOALS, you want & need these in your life STAT! Love these as a pre or post workout snack to […]

My Night-Out Makeup Routine

My Night-Out Makeup Routine

So many of you asked about my makeup last night so here it is! I don’t wear a full face of makeup often because I find it really heavy for my daily activities (which involve a lot of sweating & being on the go) but […]

Grain-Free Vegan Banana Chocolate Chip Cookies

Grain-Free Vegan Banana Chocolate Chip Cookies

Oh My Goodness Gracious! You aren’t ready for this deliciousness!! .I’ve been LOVING making grain-free creations in the Mitch because they’re: 1) they’re easy & 2) the texture is so moist, buttery, rich, soft, chewy & decadent & indulgent that it feels like a traditional […]

Quinoa, Seaweed & Crunchy Veggie Salad

Quinoa, Seaweed & Crunchy Veggie Salad

One of the things I love most about eating plant based is the opportunity to try new foods that I never even knew existed, one of which is DULSE! Dulse is a type of red seaweed & it’s rich in protein, vitamins, minerals & antioxidants! […]

Roasted Carrot & Ginger Dairy-Free Soup

Roasted Carrot & Ginger Dairy-Free Soup

Yes, you need the roasted carrot soup in your life STAT! So easy to make, minimal ingredients, creamy, rich, thick, nutritious, full of antioxidants, fibre, vitamin C & anti-inflammatory properties, this soup is everything you need & more in this cold weather! Roasting the carrots […]

If You Can Start Today, Why Wait?! & How You Can Make Fitness Something You LOVE!

If You Can Start Today, Why Wait?! & How You Can Make Fitness Something You LOVE!

Today is the perfect day to get moving! Today can be your start somewhere. It’s so easy to put things off until tomorrow, until Monday or until after vacation or holidays. But if you can start today, WHY WAIT?! Life is so precious & so […]

Your Life DOESN’T Have To Revolve Around Food

Your Life DOESN’T Have To Revolve Around Food

Do you feel like your life revolves around meal times? Do you schedule appointments based on your eating schedule? Do you rush home to eat before a certain time or skip events because you don’t want to eat late? Do you stop yourself from eating […]

Healthy Lunch Inspo: Lupini Bean Slaw

Healthy Lunch Inspo: Lupini Bean Slaw

Lupini beans are one of my most recent plant protein obsessions! I’m all for discovering delicious new ways to up my protein game now that I eat plant-based & let me tell you, these were a hella discovery! They take a regular slaw from 0 […]

Coconut Aminos Marinated Roasted Veggies

Coconut Aminos Marinated Roasted Veggies

Happy Friday fam! Ringing in the weekend with a beautiful plate of roasted veggies because well… I’m basically a plant! I saw a post on Medical Medium’s Instagram page yesterday about how asparagus dislodges fat buildup in the liver & I got inspired! Y’all know […]

My Go-To Exfoliation Products

My Go-To Exfoliation Products

Hey babes! LET’S TALK EXFOLIATION! I have a slight (read: severe) obsession! So many common skin concerns (acne/hyper-pigmentation/dark spots/fine lines/premature aging/redness & uneven tone/texture) are traced back to clogged/enlarged pores & that’s usually the result of not enough exfoliation! You can buy the most expensive […]

Low-Sodium Stir-Fry Asian Eggplant

Low-Sodium Stir-Fry Asian Eggplant

K, tell me stir-fried eggplant isn’t one of your fave side dishes at Asian restaurants & we can’t be friends! Seriously though, this dish is my fave! But… the sad reality is that most restaurants use soy sauce (full of GMO, table salt & processed ingredients, […]

Grain-Free Chocolate Chip Chickpea Blondies

Grain-Free Chocolate Chip Chickpea Blondies

Okay, so let’s sum these babies up in a few words: Flourless ✅ Grain, gluten, dairy, egg, refined sugar & soy free ✅ Nut-free friendly ✅ Full of fibre & plant protein ✅ Satisfy a sweet tooth ✅ These babes are chewy, moist, decadent, naturally […]

Why You Don’t Need To Reach The Finish Line Right Away To Show Up For Recovery Every Day.

Why You Don’t Need To Reach The Finish Line Right Away To Show Up For Recovery Every Day.

No, eating disorder recovery isn’t linear. It has its ups & downs. Accomplishments, slips & falls. Steps forward & steps back. I’m living proof of it every day. If there’s any advice I’d give anyone when deciding to recover from an ED or any setback […]

Almond Butter, Chia & Greens Protein Shake

Almond Butter, Chia & Greens Protein Shake

After tonight’s sweat sesh, my body was craving a smoothie so that’s what I listened to it & made this delicious shake loaded with ALL THE GOODS! I sweetened it with just 1/3 of a frozen banana & pure organic vanilla & loaded it up […]

Gluten-Free & Vegan Oatmeal Flax Chocolate Chip Cookies a.k.a. That-Guilt-Free-Soft-&-Chewy-Burst-Of-Chocolatey-Oaty-Wonderfulness!

Gluten-Free & Vegan Oatmeal Flax Chocolate Chip Cookies a.k.a. That-Guilt-Free-Soft-&-Chewy-Burst-Of-Chocolatey-Oaty-Wonderfulness!

Hi lovies! <3 Happy FriYaY & most importantly, HAPPY WEEKEND!!!! 🙂 Unfortunately, it looks like it’s going to be a rainy one for us Montrealers… BUT YOU KNOW WHAT? That’s not SO MUCH of a bad thing… Want to know why? IT’S THE PERFECT OPPORTUNITY […]

DIY Vegan Cream Cheese Spread

DIY Vegan Cream Cheese Spread

Been slackin’ on my lunch game but this chick is back with today’s situation that’s simple & easy but far from average when it comes to health & taste! I topped 1 slice Ezekiel sprouted bread with my homemade vegan cashew cream (ercipe here), which I spiced […]


All Time Favorites

Full-Body Sweat Anyone?

Full-Body Sweat Anyone?

They say don’t skip a Monday. I say don’t skip a Sunday! Here’s this morning’s FIRE sweat sesh! For the supersets, alternate between the two exercises & take the rest you need in between sets! Superset: 12 bicep curls, 12 hammer curls (3 sets): do the […]

Kelly In The Kitch Meal Prep Service Details

Kelly In The Kitch Meal Prep Service Details

I know, meal prep isn’t easy & you don’t always have the time! It requires planning & a lot of discipline & commitment if you want to see consistent long-term results & sometimes, reality is, life & priorities get in the way! That’s where I […]

Taco-Spiced Air-Fried Veggies Ft. Fody Foods Taco Seasoning

Taco-Spiced Air-Fried Veggies Ft. Fody Foods Taco Seasoning

If I could gift every single one of you an ActiFry, I would! For someone like me who cooks veggies legit on the daily, it has been LIFE-ALTERING!!!!! Season, toss, cook & enjoy your veggies in MINUTES, with one simple appliance, no bowls, baking sheets […]

Product Review: La Neige Vitamin Brightening Cleansing Water

Product Review: La Neige Vitamin Brightening Cleansing Water

This micellar water cleanser has become a staple in my skincare routine & one that I can’t live without! It contains no mineral oil, parabens, phtalates or synthetic colorants, it’s dermatologist tested & not tested on animals. HOW IT WORKS? It melts away makeup instantly, […]

Vegan Grain-Free Peppermint Cassava Flour Sugar Cookies

Vegan Grain-Free Peppermint Cassava Flour Sugar Cookies

‘TIS THE SEASON!!!! One of the most highly requested healthier holiday recipes from you guys was sugar cookies & a lot of you were also D for peppermint! So I figured… why not combine them?! Here’s my take on healthier vegan, grain, refined sugar & […]