By Recipes


  • 2 zucchinis cut into 1/4 inch slices
  • 1 tbsp of olive oil
  • 1/3 cup of marinara sauce
  • 1/2 cup sliced baby tomatoes
  • 1/2 diced red onions
  • 2 oz the cheese of your choice (we love feta!)
  • 1 tbsp of Italian seasoning


Preheat oven to broil.

Heat olive oil in a large skillet, in batches cook the zucchini for 1-2 minutes per side to seer, once cooked place on a baking sheet.

Place a dab of marinara sauce, some onion, tomato, and cheese on each one, sprinkle with Italian seasoning if desired.

Place in oven and broil for 1-2 minutes until cheese is melted.

Makes approximately 3 servings of 6 slices 

Ewyn Kickstart Ice Cap

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  • 1 scoop of Ewyn Whey Protein
  • 1 tsp instant espresso powder
  • 8 oz of unsweetened almond milk


Add all ingredients into a blender. Add a few ice cubes and blend.

Great as a pick me up in the morning, in place of your usual coffee!

A BIG thank you to Lori from Owen Sound, ON for the recipe!

Makes 1 serving. 

Let’s Talk Self Care.

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Coming through Covid-19 has been game changing for us all, and finding ways to feel positive energy and our power source can be a struggle. We could all use a reboot or something to make us feel special, valued, happy, and mostly proud of who we are. Self care is about giving the best of you and not what is rest of you. Give yourself the same care and attention that you give to others and watch yourself bloom!

Treating yourself doesn’t have to take a toll on your wallet either. It is about making the time for the little things in life that bring you joy or a small change in your routine to allow yourself more peace of mind! A change in plans could mean a change in you.

Below we’ve shared some cost effective DO IT YOURSELF recipes for you to try! Take some time this week- if even for a few minutes- to gift self care.


Homemade Coconut Cinnamon Foot Scrub:

  • Coconut oil – 1/4 cup
  • Cinnamon – 1 teaspoon
  • Sugar – 1 cup
  • Essential oil – 1 tsp (optional)

Mix all the ingredients into a bowl and transfer it into a clean glass jar or any container with a lid.
Set it aside until prepared to use.


Lemon and Salt Blackhead Scrub:

  • Lemon Juice – 1 tbsp
  • Table Salt – 1 tsp

Squeeze a few drops of lemon juice into small bowl. Add table salt. Rub the mixture carefully on your nose and chin and wherever else you find blackheads. Wash the mixture away with warm water.


Strawberry Vanilla Lip Scrub:

  • 2 tablespoons of sugar
  • 1 small mashed strawberry
  • 1 teaspoon of coconut oil
  • A few drops of natural vanilla extract

Mix all the ingredients together in your favourite sanitized container. Apply to lips and exfoliate using circular motions with either your finger or a toothbrush.


Remember, an empty tank will take you nowhere. You have to allow yourself time to refuel.

Fruity Rainbow Pops

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  • 5 cups of plain Greek yogurt
  • ½ cup of raspberries
  • 1 small kiwi (peeled and diced)
  • ½ cup pineapple (cubed)
  • ½ cup mango (cubed)
  • ½ cup strawberries (sliced)
  • Sweetener to taste
  • Popsicle mold with openings and 10 popsicle sticks


Scoop the plain Greek yogurt into 2/3 cup servings in 6 bowls.

Puree the fruit in a blender, one at a time, starting with the lightest colour first so there is no need to wash the blender out each time. Each fruit must be completely pureed so if necessary, add small amounts of water.

Stir each fruit into one bowl of yogurt, leaving the 6th bowl of yogurt without fruit.

Carefully spoon 1-2 tbs of yogurt into each mold in layers starting with the plain yogurt.

Insert popsicles stick and freeze for 6-8 hours.

Makes 5 servings. 2 popsicles = 1 serving 

Sizzling Summer Salad

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4oz steamed shrimp OR 4oz broiled salmon fillet

1 cup baby spinach or mixed greens

¼ cup diced cucumber

½ cup cooked brown rice

½ cup sliced strawberries

2 tbsp balsamic vinegar

1 tsp extra virgin olive oil

1 tbsp slivered almonds


Toss spinach, cucumber, rice, olive oil and balsamic vinegar in a bowl. Fold in strawberries. Top with shrimp or salmon and enjoy!


Makes 1 serving.

Banana Split for Two

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Hot summer days demand delicious cool treats. Here’s one you can enjoy while sticking to your meal plan!



3/4 cups of plain 0% Greek yogurt

1 scoop EVO Whey Protein

1 banana

2 cup mixed berries, fresh or frozen (Thawed frozen berries add some delicious juices!)

Optional: 1 tbsp of No Sugar Added caramel or chocolate sauce



Mix protein and Greek yogurt together and freeze. Once frozen, scoop into 2-3 scoops in a long banana split dish. Split a banana length wise and place on either side of the “ice cream”. Add berries on top of everything and if desired, drizzle 1 tbsp of No Sugar Added caramel or chocolate sauce over everything. Don’t forget the cherry on top!

Cucumber Crunchies

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These crunchy little treats are an excellent snack food to enjoy without straying from your meal plan.



  • 1/8 cup cherry tomatoes (halved)
  • 1/3 cup cucumber slices
  • 4oz tuna (canned, water packed)
  • 1/4 cup sliced almonds
  • 1/8 cup diced red onion
  • 1 tbsp light mayonnaise
  • ZEST to taste
  • 3 slices of Melba Toast


Combine tuna, mayonnaise, almonds, red onion and ZEST in a bowl. Top melba toast with slices of cucumber, tomato, and tuna mixture.

Makes 1 Serving

Tip: If you need to skip the carb, omit the melba toast. The cucumber slices can act as your base!


Rainbow Salmon Skewers

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In the sizzling summer heat, we are always looking for ways to cook on the grill so that we can leave the oven OFF inside the house. These salmon skewers are healthy, hearty, filling and delicious – and so easy to cook! Pick your favourite veggies (you don’t have to stick to peppers and onions – try mushrooms, zucchini, or cherry tomatoes), then fire up the grill and get cooking!


  • 20oz fresh or frozen salmon
  • 1 medium of each – red, yellow, and green bell peppers
  • 4 small red onions
  • 4 tsp olive oil
  • lemon juice
  • black pepper or ZEST
  • 12 wooden skewers


Cut the salmon into 1 1/2″ chunks. Cut the peppers and onion into similar size pieces. Thread the salmon and vegetables in alternating order on each skewer, leaving enough room at the base of the skewers for handling. Brush the skewers on all sides with olive oil and sprinkle with pepper or ZEST. Cook on a hot grill, turning once until fish is cooked through and vegetables are slightly softened. Serve with a squeeze of fresh lemon juice.

Makes 4 servings.



Revive Pops

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What better way to beat the summer heat than with POPSICLES?! These yummy homemade pops incorporate real fruit of your choice and loads of BCAA’s to help with rapid recovery, lowering stress hormone levels, and curbing sweet cravings.


TIP: This is an exceptional treat to have after a workout, especially in this hot summer weather! The BCAA’s will help prevent DOMS (Delayed Onset Muscle Soreness) and will help quench your thirst after working up a sweat. 





  • Dixie Cups
  • Popsicle Sticks

OR a set of plastic popsicle molds…



Mix EVO Revive with water until fully dissolved. Pour into dixie cups or popsicle molds and add fruit. If using dixie cups, cover the cups with plastic wrap and punch popsicle sticks through the plastic to keep sticks standing straight up in the middle of the cups. Freeze and enjoy!


Jamaican Curry Chicken

By Recipes

The key to a flavourful curry dish is allowing the seasoning to set. I always season my chicken the night before and allow it to rest until I’m ready to cook the next day.

Tip: Chicken thighs are always best for curry!


  • Homemade Curry Spice
  • Fresh Thyme
  • 2 Green onions
  • Peppers
  • Tomato
  • Scotch Bonnet pepper when cooking (if you like spicy)
  • Salt to taste

Completely cover chicken with curry powder (coat well). Add sliced peppers, chopped tomato and onions along with 4 sprigs of thyme. Cover and place in the fridge to rest. If using scotch bonnet pepper, place the pepper in whole. Do not slice or dice the pepper (it will make it very hot). Once the chicken is cooked, discard the pepper.



In a skillet, add 2 tbsps of oil and add chicken. Cook on high until both sides are browned. Turn down to medium heat and add ¼ cup of water and cover. Keep adding water to make sure there is a “gravy” in the bottom of the skillet. Simmer until chicken is fully cooked. Serve with rice and enjoy!