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The Secret Behind My Mom Curves


There are some foods I just can’t give up and french fries is one of them! Weekly they’re on our family menu, served up in a variety of ways and tasting delicious. They secretly help keep a few extra mom curves on my body and my kids telling me I’m the worlds best cook! With results like that you can’t just up and remove a food item like fries because Gwyneth Paltrow says no fries after 30…or was it 40?! Who knows! All I know is I love fries and I have found many creative ways to work them into our meals. These cheesy nutritional yeast fries are one of my favourites! They are the easiest thing in the world to make and if you cook up enough, you could find a way to pair them with every main dish you plan this week;) Ok I’m kidding! Don’t get carried away. Eat responsibly, enjoy your food and if possible eat these suckers on your more intense workout/Momming days.



Photography By Abbie Rose

french fries

  • Half a bag of organic potatoes from Natures Fare
  • 2 Tbsp coconut oil
  • 3 tbsp chives
  • Top with nutrition yeast

Bake at 450 until potatoes are golden brown.

Yes, it is that simple!

  • These are amazing served with vegan hot dogs
  • Made into chilli cheese fries
  • Chopped up for morning hash browns
  • Added to wraps for lunch
  • The list goes on and on!

You’re welcome xoxo

Nutrition yeast fries


Chocolate Prana Pudding


When we decided to transition our little family into a plant based diet, one of Troy’s biggest concerns was what this would do to our snack life!  Although I was doing pretty well in the kitchen in terms of learning how to bake and cook for a plant based diet, I definitely struggled when we were out and needed a last minute snack.  Sometimes you just don’t have  time to read the ingredients on every label or search the aisles for plant based options.

I had decided to make a chia chocolate pudding for our kids snacks at school recently and came across some of the Prana snack items.


They have tons of delicious options like nut mixes, flavoured coconut chips and even vegan chocolate options!

I’ve used these bacon chips to top salads or throw in the gym bag for a savoury snack when I’m training all day.

If you’re looking for a sweet treat check out my chocolate chia pudding here! This is a great nut free snack for your kids lunches or that night time sweet tooth craving.


Photography By: Abbie Rose


Chocolate Chia Seed Pudding:

Serves: 4
  • 1 1/2 cups (360 ml) Chocolate Coconut Milk
  • 1/3 cup (63 g) Prana’s ProactivChia
  • 1/4 cup (24 g) cacao or unsweetened cocoa powder
  • 2-3 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted if blending)
  • 1/2 tsp ground cinnamon (optional)
  • 1/4 tsp sea salt
  • optional: 1/2 tsp vanilla extract


I like to keep things super simple when making snacks! So I placed all my ingredients into my Vitamix and blended till all ingredients were fully mixed. Place mixture in fridge overnight or at least 30 minutes, top with coconut whip cream and shredded dark chocolate and serve.




A Fresh Look For Dailyroutinefitness


Just over two years ago I launched Dailyroutinefitness.com. With the support and love of our readers and clients, I have grown not only as a businesswoman but also as a mother, wife, and writer. Your stories and feedback have inspired me to immerse myself in things that really drive my passions and hold on tightly to the integrity of the “why” behind my work.

I initially launched DRF as a fitness company to showcase workouts and food choices that were part of my life. I quickly realized, however, that I was holding back from sharing with my readers a big part of my passion—lifestyle. I wanted to share more of this with you, my readers, because I felt like it would give you a more realistic view of what life really looks like for us and it would show you that we experience successes and failures as parents, friends, and business owners, just like you. The heart of my business as a personal trainer and coach is encouraging woman to press into discomfort and really dig into what’s holding them back from reaching their fullest potential, as well as offering them support to set and achieve their goals. My hope as a lifestyle blogger is that woman and mothers find in my posts encouragement, inspiration, and an authentic touch that will help them feel more fulfilled. The time has now come, however, for me to make some more changes and really use my gifts and passions to connect with you, my readers, in a greater capacity.



As the website has grown, we have had the amazing opportunity to share and partner with companies that we really believe in and feel would add to your lifestyles. Because of the amazing support of our members and sponsors over the past two years, we have decided to change DRF from a membership site to open access.

What does this mean?

Until today, my workout videos, blog tips, workout plans and sample meal plans have only been available to our paying members.

But as of today, all private content at dailyroutinefitness.com will be available to the public for FREE! I’m so excited about this because it will open up more opportunities to share helpful content with you on a weekly basis.

I will also be adding our videos to YouTube as well in order to give you easy access and sharing options.



Can you share workouts with friends?

Yes! And I would love for you to be part of helping the community of DRF to grow. The more we grow as a company, the greater resources and variety we can bring to our site and make available to you our readers.

How to share?

Simple click on the URL code at the top of your screen and copy and paste the links from my page that you would like to share. Everything from workouts to recipes to blog posts.

I would also love for you to share your own workouts, thoughts, and inspiration on social media and tag #Dailyroutinefitness. I love hearing your stories and connecting with you!


I want to say a special thank you again to all the people who believed in, supported, and offered mentorship to me as I stepped into the unknown world of building a website, taking on Instagram, and becoming a blogger.

Thank you to Megan White for the hard work and flexibility she has put into helping me rebrand and rework DRF. You have been such a pleasure to work with, Meg!

Thank you, too, to Abbie Rose, our amazing photographer, for capturing the most beautiful moments of our family’s life through her lens. Abbie, your images inspire so much of my work as a writer. The authenticity of the moments and emotion that you capture is such a gift. Thank you for being a part of the DRF team.

To our members:

Thank you from the bottom of my heart for allowing me to invade your life through my personal posts and become a part of your daily sweat sessions one workout video at a time. Your support and dedicated feedback during my growing pains have made me who I am today.

I’m excited to continue to grow with you…




Sniffle Soup

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This post has been made possible by Natures Fare Market

Today we officially let go of summer and welcomed the cool breeze and fresh, crisp mornings of fall.  Although I love the heat of the summer and practically live in a bathing suit and cut-offs, I can’t help but get excited to throw on warm knits while taking in the smell of our crock pot cooking our favourite fall comfort food.  As we transition our little family to a plant based diet, soup has become a staple for quick, last minute (throw everything in a pot) meals.  Once a week we take every vegetable that is one step away from retiring and cook up the most delicious soups. I recently created my own spin off of Dreena BurtonsSniffle Soup” and the family loved it! This soup is delicious, simple to make and perfect for the upcoming cool fall days, or when pre-school germs take over your home!


Photography By: Abbie Rose

Sniffle Soup



1–1½ tbsp olive oil
1½ cups onion, diced
1 cup celery, diced
¾ cup carrots, diced
3 large cloves garlic, minced
½ tsp sea salt
freshly ground black pepper to taste
¾–1 tsp curry powder
1 tsp paprika
¼ tsp dried thyme
2 cups dry red lentils
3 cups vegetable stock
4–4½ cups water
2½–3 tsp fresh rosemary, chopped (see note)
2 tbsp apple cider vinegar

Side Note

The above recipe is Dreena’s original recipe. I decided when making my own to add 2 red peppers, 1 diced large yam and I substituted olive oil for coconut oil. I also cooked this in a slow cooker for 4 hours instead of stove top.

Either way this recipe is delicious! Try both options and tell me your thoughts!


In a large pot on medium heat, add oil, onion, celery, carrots, garlic, salt, pepper, curry powder, paprika, and dried thyme and stir to combine. Cover and cook for 7–8 minutes, stirring occasionally. Rinse lentils. Add lentils, stock, and water and stir to combine. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 12–15 minutes. Add rosemary and simmer for another 8–10 minutes or more, until lentils are completely softened. Stir in vinegar, season to taste with additional salt and black pepper if desired.



Warning Signs


Today’s post has taken me a while to write because it is very personal and concerns a journey I am on. My hope is that my sharing moments of vulnerability like this will encourage someone who comes across my story, let her know that she’s not alone, and give her the courage to try something new. I will be sharing as much as possible throughout every stage of this journey.

Please note that I am under the care of a food specialist, naturopath, and doctor as I walk this journey through.

When I look back over this past year, I remember so many moments when I knew there was something off with my body, but I couldn’t put my finger on it actually was. I battled many different symptoms, but life and hormones can be confusing after having a baby, so it was difficult for doctors or naturopaths to really nail down what was going on with my body. “Ride it out” was a common thread in the advice I received.


Five months ago, I was tested for ovarian cancer due to hot flashes, weight loss, increased heart rate, and stomach pain. Everything came back clear, and the doctors said the problem was probably my thyroid.

I tried a plant-based regimen to help with the stomach problems, and it did work! But I didn’t know how to make it work for my body with the physical demand of training, so I ended up going back to eating small amounts of meat and trying to incorporate more juice and vegetables into our life. And the stomach pain came back.

Seven weeks ago, I randomly passed a large amount of blood through my rectum after using the washroom. I was emotional after seeing the amount and immediately called Troy and work to say I needed to go to the doctor. My doctor was out of the office that day, but the wonderful nurses could sense the emotion in my voice and squeezed me in that day with another that doctor, who happened to be one of the moms from my oldest son’s school. After an examination, she said it was probably nothing but would send me in for a scope just to make sure.

The prep for the scope was not something I ever wanted to go through again, so I was praying that everything would come back all clear! I feel so blessed to have been seen by some of the nicest doctors, who were kind and patient when I felt so emotional. The doctor who did my scope, who was so amazing on every level, ended my appointment by being very honest and letting me know that they had found a larger-sized polyp that she was concerned about. She said that in her experience a polyp of this size indicated cancer and that she was rushing the results so they could take action quickly. She also told me to go back and thank the doctor who had taken more precautions and sent me in for this test. “We rarely see woman your age or in your physical category,” she told me, “because people dismiss the symptoms.” I’m young, I’m a fitness instructor, and I eat very well. Why would anyone worry about my health?! Including me.

The test was done on Tuesday, and by Friday we had results saying there were no signs of cancer but that I needed to go in for a colonoscopy to really check things out. Well, we cried, celebrated, and thanked Jesus for the most amazing results! I don’t ever want to forget the relief I experienced that day, not only because it had felt like we were walking through a bad dream as we’d waited and walked through the previous two weeks, but because I had seen Jesus show up in so many ways as we’d waited, prayed for peace, wisdom and the joy to get through each day, and spent that time with three demanding children who know when Mommy is off.

After the celebrations, we prepared our hearts and my body for a colonoscopy. I will not lie: this was also among most non-fun things I have ever done. I don’t enjoy any type of cleansing, so having my body totally stripped of everything for weeks as they did these tests started to wear on me. But we got through it.

They removed the larger polyp, which ended up having been two that had grown together, and now we would have to wait for the results. I felt like we were in the clear, given that previous report had indicated no signs of cancer, but I decided to start doing my own research on why the body was growing polyps.


This past year, I had taken a course with Dana Skoglund called Align and Thrive because I knew there was something going on with my body. I felt like this was the perfect way to dig into some of my symptoms and figure out what I could do on a daily basis to change my habits and lifestyle in an achievable and maintainable way. Doing things like tongue scraping, dry brushing, warm oil massages, and eating foods that really fueled and supported proper gut function became daily activities for me. I’ll be discussing each one of these habits into detail throughout this process, but one of the major takeaways for me was learning to really listen to my body—to not sweep things under the rug and to pay attention to things as little as tongue scraping, which can tell you about where your body is at. I ended that course right before this journey began, and I’m so thankful I took it because I finished it feeling that I was ready to really dig in and get serious about supporting my body and not just putting Band-aids on things.

I contacted Jacqui Perry from FoodWorks and immediately started my journey on heeling my gut and changing my life before I even know what the results were from my colonoscopy. We had known for a long time that there was a problem with my gut due to my hypothyroid condition, which was diagnosed nine years ago. If you know anything about the health of the thyroid, then you also know that it is directly connected to the gut. But the information surrounding healing the gut can be controversial and confusing. Jacqui had been recommended to me many times over the years by naturopaths, people in the health field, and friends who had taken her courses. She is pretty much the master of fermented foods and plant-based diets, and she really digs into every avenue of why your body is struggling to work at its fullest potential. During the two weeks of waiting for my results, I began a journey of going totally plant-based, incorporating lots of fermented foods and anti-inflammatory drinks into my diet to help my body heal. Regardless of the test results, I was going to change my life and dive into fully healing my body.

One week ago, we received the test results and learned that my polyp was precancerous. I will have to go through routine colonoscopies every couple of years to make sure that I don’t end up with full-blown colon cancer. My doctor was very serious and was not really interested in the lifestyle changes I was choosing to make. I’m not mentioning this to make her sound like a bad doctor—I do actually love my doctor! But she really felt that my personal work would not do much for my body in this situation and that I would end up having cancer if I ignored her advice.

Although I respect my doctor, I do disagree. Study after study, not just in “natural medicine” but also in cutting-edge cancer clinics, prove that food plays a major part in our healing process. Why would we wait to take action, not change our habits, and hope for the best? Our bodies were created to heal, but how can a body heal without the fuel and support to do so? Do I believe in miracles? Yes, but I also believe in wisdom and making smart decisions when you’re given warning signs. This is my warning sign—and to be honest there were tons, also, before those results came in!

So as I begin this journey, I invite you to walk with me. I know some of my readers may chose the unfollow button based on my decision to go plant-based, choose alternative medicine, or believe in a God who I know is walking this journey with me through the good and the bad days. And I want you to know that is okay. We are not meant to be a part of everyone’s journey or see things the way others see them.

If you do chose to follow along, know that I will be as honest and personal as I feel comfortable doing. This is all new for me, so I will make mistakes. I’m sure I will accidently eat something I shouldn’t, and I’m okay with that. It’s part of the journey, and that’s just what it is—a “journey.” It won’ t be perfect today or tomorrow, but I’m eager and willing to learn along the way.


This has honestly been one of the craziest and scariest things I have ever gone through. I have three beautiful children, and even the thought of not seeing them grow into the amazing humans they will be is enough to take a mother’s breath away. I’m their protector, cheerleader, and the one who holds them when they are hurting. We cannot do life apart! I’m so thankful for an amazing husband who has walked these days out with me and allowed me to feel scared, cry, and be vulnerable in every way. I would love to tell you I have gone through every part of this journey so far with faith that everything will be okay, but the reality is that I’m human and I’m also a mother is fiercely loves her tribe. If that is not motivation enough to change your habits, I don’t know what is!

I’m also beyond thankful for the friends and family who have walked out these days of uncertainty with us. You are loved beyond words, and you can’t place a price on friendships like yours. We will forever hold you close.

I saw this quote recently and felt it was perfect for this post.

 “Sometimes what appears like an obstacle in your path is really a gift meant to move you in a better direction.”

Author unknown

Thank you for your support~~*




Photography By: Abbie Roseedit-0116


Stuffed Avocados


As we say goodbye to Kelowna and prepare for new adventures in the Vancouver area, our nights have been filled with catching up with friends over dinner and night boat rides. With so many evenings of entertaining over the last month, meal planning and fitness goals could have quite easily got off track. So as we headed into these last crazy busy weeks, I made it a priority to plan out our meals. I recently gave up all animal products so I have been getting adventurous in the kitchen and trying new dishes out on my daring and loving guests. These delicious stuffed avocados are one of my new favourites. On this particular night I served them in the avocado skin with a garlic/balsamic dressing drizzled over them.  The following evening, we made a huge salad with them paired with  a ranch dressing to offset the smokey taste of the paprika chic peas.



Stuffed Avocados:

  • 1 can BPA free chickpeas drained and rinsed (I used a large can so I had left overs)
  • 1 tbsp melted coconut oil
  • 1 tbsp smoked paprika
  • salt & pepper
  • 4 large avocados with
  • 1 cucumber
  • cherry tomatoes
  • 1 lemon


Once your chickpeas are rinsed and drained, place them in a medium size bowl with paprika, coconut oil, salt and pepper. Mix until chickpeas are covered in mixture and bake at 350 degrees for 10 minutes or until slightly browned. Scoop out the inside of your avocados, chop remaining ingredients and mix all together to fill your avocado skins. Top with a dressing of your choice.




Twix Bars


I would love to be the mom that has children who play calmly while I bake, cook and clean. My reality lately, though, is I come out of these simple tasks with crazy eyes and amazingly sweaty, all while wondering how things got so crazy?! Raising three children is no joke and it is not for the faint of heart. Dear Martha Stewart Mom, I tip my hat to you and envy you for the lack of sweat you have smelling up your body right now.

Okay, so now that we got that out of the way, lets talk about how to survive your health journey without losing your mind.

Here are my tips:

  • Put 3 hours per week aside to successfully prep healthy foods for the week.
    • They may fight you on this at first, but when the kids are actually enjoying the food they are eating and aren’t starving by Tuesday, they will love you and help to protect those hours.
  • Triple your recipes. 
    • No matter what it is, make 3 of them and freeze them!
  • Get the kids involved.
    • I want the kids to feel like their opinions matter on what we do or do not eat. They get to pick out snacks they make themselves now or recipes they want to try. This helps with distractions while I get prepping done, helps eliminate stress, and I get to remind them it was their choice when they don’t want to eat it.

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These Twix bars are currently stocked in our freezer for dessert nights, treats for the kids, and are a perfect pairing for nap time coffee.


I found this amazing recipe on Bakerita and had to remake it. It did not disappoint! FullSizeRender (3)


I purchased all my ingredient for this recipe at my local Natures Fare Market.
For the shortbread crust:
For the caramel filling:
  • ½ cup creamy almond butter
  • ⅓ cup pure maple syrup
  • ⅓ cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • ¼ teaspoon kosher salt

For the chocolate topping:




  1. Preheat oven to 350ºF. Grease a 14×5” tart pan or 8×8” square pan with coconut oil (I recommend lining the pan with parchment paper as well if your pan doesn’t have a removable bottom).
  2. Combine coconut flour and salt in a bowl. Add the maple syrup and stir until fully combined and crumbly. Add the room temperature coconut oil and mix until a large dough ball forms, pressing out any clumps of coconut oil. I used my hands at the end to bring the dough fully together.
  3. Press the dough into the prepared pan. Bake for 9-11 minutes, or until golden brown around the edges. Let cool completely.
  4. For the filling, combine all of the ingredients in a small saucepan and heat until all of the ingredients are melted and throughly combined. Pour over the crust and let cool in the refrigerator until set before topping with chocolate layer.
  5. For the chocolate topping, whisk together all of the ingredients and pour over the cooled caramel layer. Smooth evenly and sprinkle with flaky sea salt. Let cool until set. Slice into 1-inch slices, or 16 squares. Keep stored in the refrigerator

Boombaloo Summer Is Here!


I recently spent the day with BC Tree Fruits picking cherries, taking pictures and learning about the amazing fruit that’s available in the Okanagan Valley. Today, Boombaloo Okanagan launched their summer issue, and once again I’m blown away by the amazing work and dedication all the contributors put into each article!

Congratulations on another amazing job Boombaloo.  You can prevue your summer issue here!

Photography By: Abbie Rose

Blue Jumpsuit: Blonde 

Coconut Milk Coffee Ice Cream Bars



I recently stumbles upon the Foodie Teen and totally fell in love with this girls blog. I decided to take one of her popsicle recipes and re-work it with a little java love.

Photography By: Abbie Rose


Coconut Milk Coffee Ice Cream Bars:

All these delicious ingredients can be purchased at Natures Fare Market.

  • 2 cups full fat coconut mil
  • 2 tablespoons arrowroot powder
  • 1 teaspoon vanilla extract
  • 1/4 cup maple syrup
  • 1 cup black coffee chilled (Optional)


For the Salted Caramel:

  • 1/4 cup water
  • 1/2 cup coconut sugar
  • 1 cup full fat coconut milk
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon sea salt

Dark Chocolate Coating:

  • 2/3 cup dark chocolate
  • 1/3 cup coconut oil



For the Coconut Milk Popsicles:

  • 1. In a small bowl, whisk together ½ cup of the coconut milk and the arrowroot powder.
  • 2. In a small saucepan over medium heat, combine all remaining ingredients until it starts to bubble, then stir in the arrowroot/coconut mixture and whisk very well for about a minute or until thickened. You’ll feel it in your arms, but you should also be able to see the whisk leaving a trail in the mixture!
  • 3. Remove from the heat and let the mixture cool. Whisk again vigorously (the mixture may have gotten a little thick, so whisk very well!) then fill your popsicle moulds and freeze until solid, at least 3 hours.

For the Salted Caramel:

  • 1. In a small bowl, combine the coconut milk, vanilla extract, and salt.
  • 2. Place the coconut sugar and water in a small saucepan over low heat, and, stirring constantly, heat until it starts to bubble a little around the edges.
  • 3. Quickly add the coconut milk mixture in one go, turn up the heat to medium, then simmer for about 10 minutes, whisking every minute or two, until the mixture has thickened slightly. It may splatter a little!
  • 4. Remove from heat and let cool completely, whisking every so often as it cools to prevent lumps.


For the Dark Chocolate Coating

  • 1. Combine dark chocolate and coconut oil in a small saucepan over medium heat, stirring constantly, until smooth. Let cool slightly before using.

To Assemble

  • 1. Remove the frozen popsicles from their molds.
  • 2. Place the salted caramel into one bowl, the chocolate coating into another bowl, and have your chopped toasted almonds nearby. Prepare a sheet pan lined with parchment paper at the end of your ‘assembly line’!
  • 3. Dip a popsicle into the salted caramel, flipping the popsicle to make sure everything is coated. Wait about a minute whilst turning the popsicle constantly until the caramel sauce has hardened, then quickly dip it into the chocolate coating. Again, make sure the whole popsicle is coated in chocolate! Quickly sprinkle both sides with chopped toasted almonds, then wait about 30 seconds for the chocolate to set and place the popsicle onto the prepared sheet pan.
  • 4. Repeat with the remaining popsicles. Store any leftover caramel sauce in an airtight container in the fridge for up to 5 days. Any leftover chocolate coating can be poured into ice cube trays, frozen, and re-melted at a later date for an instant chocolate sauce.
  • 5. When you’re done coating all the popsicles, eat immediately or place into an airtight container in the freezer for up to 6 weeks.
  • 6. Enjoy!



Zesty Strawberry Watermelon Smoothie


It’s officially strawberry season here in B.C and my little family is loving it! We have been blending, baking and enjoying our body weight in strawberries these days.  Adelaide is especially fond of these beautiful red treats and the delicious snacks that have been filling her day. As the days get warmer, we tend to eat lighter, fresher and more local based meals. It has been our goal over this last year to really enjoy the foods that are in season and can be accessed easily. So as the berry bushes start filling up, we are not only using these items daily, we also are filling our freezer and getting ready to prepare for the colder, dryer months.


This Zesty Strawberry Watermelon Smoothie is a delicious start to any morning. I came up with this smoothie after my friend ” Justine  ” sent me a little gift of essential oils. For awhile now I’ve been starting my morning off with a warm cup of water and lemon essential oils to give my gut the proper jump start it needs for the day. I recently started experimenting with adding these delicious and healthy oils to my recipes and I’m loving it! Just 1 drop of lemon adds the perfect amount of zest to this traditional fruit smoothie. If you’re interested in more information on essential oils, check out  Alowellness.com  




Photography By: Abbie Rose

All of my ingredients have been purchased at our local farmers market and Natures Fare Kelowna.

  • 1 drop of doterra lemon essential oils
  • 2 cups watermelon chunks
  • 1 cup fresh strawberries
  • 4 tsp chia seeds
  • fresh ground ginger to taste
  • organic maple syrup or raw honey to taste

Directions: Place all ingredients in blender and mix till smooth. Serve chilled with a fun straw~~*