City Mom’s Kitchen

10 Delicious & Healthy Protein Shake Recipes

Protein Shake Recipes

Ah January; you are here and you are welcomed with open arms; 2015 was good enough for me, big picture, I have much to be thankful for…small picture, it was a tough year. I have high hopes for 2016 and I’ll get back to you later on how that’s going.


Many people use the New Year to set new goals or resolutions. I don’t personally like calling them “resolutions” because I feel that it has the opposite effect on me…I feel like they set me up for failure.

It is estimated that only eight percent of people whom actually make a NY resolution are successful in achieving their goal*, but I do have improvements to make in a few different areas, one big one being my health.

With a stressful end to 2015 and some holiday indulgence I fell off the wagon and I need to get back on track with my fitness goals. To start, I am participating in my second Arbonne 28-Day Clean Eating Detox; a big part of this plan includes using protein shakes as meal replacements.

I’ve written before why having a protein-rich diet is good for you and why it helps to assist in weight loss; nobody likes to get bored with their meals so I’ve gathered this list of the best protein shake recipes (in my opinion) to keep you happy and healthy.


  1. Passionfruit Green Smoothie: A delicious green smoothie filled with fruit, vegetables and fantastic flavour. Just add a scoop of your fave protein powder and you’ve got a meal in a glass! Credit: Family Food & Travel
  2. Oatmeal Raisin Cookie Protein Shake: a delicious cookie-inspired shake using cashew milk. Um? Yes please! Credit: The Bewitchin Kitchen
  3. Pumpkin Spiced Smoothie: delicious anytime of the year, you can replace the dairy with other non-dairy options if you require a dairy-free alternative. Credit: Confessions of a Fitness Instructor (note: free download of 12 Smoothie Recipes file)
  4. Blueberry Almond Ginger Smoothie: Get the value of antioxidants from blueberries, the healing properties of ginger and honey and the dairy-free protein of almond milk. Add in a scoop of your fave protein powder and voila! Credit: Family Food & Travel
  5. Chocolate Banana Peanut Butter Protein Shake: need I say more? Swap the peanut butter for almond butter to make this even healthier! Credit: A Sweat Pea Chef
  6. Cinnamon Roll Protein Shake: who doesn’t love a cinnamon roll for breakfast?! Cinnamon is the star of this delicious protein smoothie that tastes almost exactly like a cinnamon breakfast roll. Credit:
  7. Almond Butter Date Shake: This is a creamy (but dairy-free), dessert-like shake that makes a healthy protein-rich snack or a post workout recovery shake. Yum! Credit: Love & Zest
  8. Tropical Sunrise Smoothie: kind of makes me want to go on vacation, but I bet you’ll feel like you’re on one with this treat. Swap out the yogurt and add in the protein powder to make this a true meal replacement. Credit: Mom on Time Out
  9. Banana Blueberry Protein Shake: one of my favourite combinations is banana and blueberry; this recipe is quick, easy and refreshing! Credit: Ambitious Kitchen
  10. Purple Power Protein Smoothie: jam-packed with nutrients this shake is light but nutritious! Credit: Mom Loves Baking

If upping your nutrition game is on your list of resolutions or goals for 2016, or if you’re already a protein shake lover, this is a list I highly recommend you make your way through. Note for the recipes that don’t originally call for protein powder, be sure to add more liquid than the recipe requires.


What is your favourite protein shake combination?

City Mom

15 Heartwarming Soup Recipes

15 Heartwarming Soup Recipes | City Mom
I am one who loves soup any time of year; I love it for all seasons and reasons and as I sit here and write this, I can hear the blustery pitter-patter of rain against my window and I pull the blanket up a little closer (yes, I’m writing in bed because it’s one of those days) and all I can think about is soup; a nice, hot bowl of hearty, homemade soup.


While everyone needs to have good, tried and true chicken soup recipes on hand, I decided that I wanted to try something new and something that would hit-the-spot in the same way, so where better to look for these recipes than from a few of my favourite fellow bloggers?

Here are 15 of my favourite soup recipes; ones that I think will warm your heart and soul this season. Enjoy!

  1. Butternut Squash Apple Soup by Little Miss Kate & Co.
  2. Homemade Broccoli Cheese Soup by Raising Memories
  3. Tuesday Tortilla Soup by MBA MamaMusings
  4. Roasted Cauliflower & Cheddar Soup by The Bewitchin’ Kitchen
  5. Easy Chicken & Corn Chowder Soup by Thinking Outside the Sandbox Family
  6. Loaded Baked Potato Soup by Older Mommy Still Yummy
  7. Stuffed Pepper Soup by Mom vs the Boys
  8. Spicy Barley & Vegetable Soup by Frugal Mom Eh!
  9. Creamy Pumpkin Soup by Canadian Mom Eh
  10. Tomato & Dill Soup by Life Love Liz
  11. Zuppa Toscano Soup by Thew Bewitchin’ Kitchen
  12. Slow Cooker Taco Soup by It’s Just My Life
  13. Harvest Soup with Walnut Pesto by City Mom (had to throw in one of my own because it’s delish!)
  14. Cantonese Chicken Noodle Soup by Little Miss Kate & Co.
  15. Easy French Onion Soup by My Organized Chaos

Which recipe would you like to try?

City Mom

Summer BBQ: Spicy Molasses Chicken

Spicy Molasses Chicken

I Recently found myself craving some smoky, mesquite-like barbecued chicken and since I had never made anything like this before, I decided to look up recipes on-line.

I wanted a nice, clean version of the summer classic but I couldn’t find anything that fit my dietary needs exactly so I decided to take matters into my own hands and create my own recipe.

I must say that I’m pretty proud of myself on this one; it’s smoky, spicy and sweet all at the same time and it makes use of molasses in place of regular processed sugar and comes with many health benefits.

When sugarcane and sugar beets go through the refining process and no additional sugar can be crystallized from the crop, the residual substance is molasses. Unlike refined sugars, however, this viscous, residual syrup contains substances, such as trace amounts of vitamins and several important minerals that provide your body with vital health benefits. –

Among its superpowers molasses is rich in calcium, magnesium, potassium and antioxidants. So it not only tastes great but it’s good for you too!



The key to this recipe is the smoked paprika; if you don’t have it in your pantry, go buy some and don’t even think about using regular paprika in its place. It’s due to this smoked version that gives this recipe its unique, earthy flavour.

Note: this recipe can be made milder or spicier by adjusting the cayenne pepper measurement. Here I provide a milder version:

5.0 from 1 reviews
Spicy Molasses Chicken
Recipe type: Dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2
An easy and clean BBQ Chicken recipe that is smoky, sweet and spicy!
  • 1 Tbs smoked paprika
  • ½ tsp sea salt
  • 1 tsp mustard powder
  • 1½ tsp ground cumin
  • ½ tsp cayenne pepper
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • 2 Tbs Molasses
  • Olive Oil
  • 2 skinless chicken breasts, bone in
  1. Mix the spices together in a small bowl
  2. Add 1 tablespoon of the molasses and stir (mixture will be thick)
  3. Add second tablespoon of molasses and mix some more until it is well blended
  4. Add a dash of olive oil to loosen it up if necessary
  5. Place two chicken breasts on a plate and smother with the molasses mixture. Be sure to rub it in and leave a generous amount on top.
  6. Place in the fridge uncovered for 3 to 4 hours.
  7. Remove chicken from fridge and scrape off the marinade (save for basting)
  8. Heat BBQ to high and let it heat up for 5 minutes
  9. Place chicken breasts (marinade side down) directly on the grill and char for 5 minutes
  10. Turn BBQ to low, flip chicken breasts and heat for 30 minutes
  11. Flip chicken breasts and baste with some of the leftover marinade and olive oil, cook for another 30 minutes.
  12. Flip chicken breasts one last time and heat for 15 minutes.
  13. Remove chicken from grill and serve immediately

I hope that you love this recipe as much as I do! I’m having a dinner party in a couple of weeks and this is what my guests are getting! They’re sure in for a treat!

What is your favourite BBQ Chicken recipe?

City Mom

Eat This, Not This: The Best Damn Sweet Potato Fries

Clean Eating Sweet Potato Fries

In the past four weeks, I have lost eight pounds simply by changing my eating habits. With a surgery and leg injury, I have spent the past six months being fairly inactive and consequently my eating habits suffered.

On one hand, changing my eating hasn’t been that hard; I’m fairly educated on proper nutrition and I was following the Dr. Sara Detox Plan. On the other hand it has been difficult; old habits die-hard.

I’ll be the first to admit that there is no healthy eating plan that is going to become habit for me if I’m always hungry or if I completely restrict myself from comfort-type foods.

To avoid a slip I make sure to have one ‘cheat day’ a week and to replace fulfilling foods with clean and healthy alternatives.


French Fries

Image courtesy of Keerati/

French fries: every salty-food-lover’s nemesis. They’re greasy, salty and (temporarily) filling but they don’t offer much in the nutrition category and they’re full of preservatives, additives and fat. So instead of eating this, why not eat this?


4.8 from 6 reviews
The Best Damn Sweet Potato Fries
Recipe type: Side Dish
Cuisine: Clean Recipes
Prep time: 
Cook time: 
Total time: 
Serves: 1 or 2
A healthy version of the fast food favourite; these sweet potato fries are easy to make, tasty and filling!
  • ¼ tsp sea salt
  • ½ tsp chili powder
  • 1 tbsp extra virgin olive oil
  • 1 medium sweet potato
  1. Preheat oven to 400 C
  2. Thoroughly wash the sweet potato and leave skin on
  3. Cut potato in 1.5 cm slices, then cut each slice into "fries"
  4. Place in a bowl and drizzle with olive oil
  5. Sprinkle with sea salt and toss
  6. Sprinkle with chili powder and toss some more
  7. Arrange fries in one layer on a cookie sheet and place on middle oven rack
  8. Bake for 20 minutes
  9. Remove tray from oven and switch oven to high broil setting
  10. Flip fries and place back in oven on middle oven rack for 3 to 5 minutes
  11. Watch fries so they do not burn.
Nutrition Information
Serving size: 1.5 cups Calories: 224 Fat: 14 g Saturated fat: 2 g Unsaturated fat: 10 g Trans fat: 0 g Carbohydrates: 25 g Sugar: 13 g Sodium: 632 mg Fiber: 4 g Protein: 2 g Cholesterol: 0 g


If you take a typical serving of fast food french fries and compare the nutritional value to that of these sweet potato fries you will see some significant differences. The calories (224 vs 500) and fat are two that stand out most.

Note that the fats in the sweet potato fries are the “good” kinds of fats(monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease).

Next you will notice the vitamin content is significantly higher in the homemade fries versus the fast food kind. As well, the nutritional information for the fast food fries does not include the salt added after the cooking process.

And lastly, the carb content is quite a bit higher in the fast food version. If you are trying to stick to a low-cal diet that includes a proper portion of all the essentials (carbs, fats, vitamins, minerals) you want to pack as much nutrition into each bite you take!


Note: nutritional value does not include dipping sauce as shown in the photo.

What types of foods can you not live without and ones you’d like to find a healthier version of?

City Mom

How to Cook With Your Kids & Keep Your Cool!

How to Cook With Kids

One of the most difficult things I have ever done is to make cupcakes with my four year-old on TV (shown in the clip below). Cooking and baking in the kitchen with your kids can get really hectic on a normal day. Now throw in the need to keep your cool as a show host and well, let’s just say it was kind of stressful, but the result was quite comedic and this ended up as one of my favourite segments of the show, City Mom on Rogers TV.


In order to be prepared for baking and taping I had to have everything ready ahead of time. I measured all the ingredients ahead of time and placed them in order to be ready to dump into the bowl.

This segment is less than five minutes long, but we all know it takes longer than that to make cupcakes. Not only were we limited on time, we had no room for error.  Another thing we all know, that when cooking with kids, it’s not likely that you’ll make it out error-free.

All was not lost, as I said, it provided a humourous episode and some good blooper shots, but it also gave me insight on how to make things work in the kitchen more efficiently when working with Little S.


If your children are like my daughter, they love to help you in the kitchen. Giving children real tasks and allowing them to be part of the adult world builds confidence and independence, but it can get stressful!

Once in a while I make a “test” recipe so that the finished product is not reliant on perfection. But when I’m making something that I want to turn out properly or when I have limited time, little hands can sometimes get in the way. I never have the heart to turn Little S down when she asks to be included.

This is where my experience on the show comes in handy and here is how you can make it work for you and your family.


Before you call the kids into the kitchen to help you, do a little prep work:

  1. Read through your recipe so that you know exactly what you need and how the timing will work.
  2. Measure out all of the ingredients two times and place each into a separate bowl or container.
  3. Arrange the bowls of ingredients into two workstations, side-by-side.
  4. Organize all the measuring cups, spoons, spatulas etc. that you will need for creating your recipe so that everything is within reach.
  5. Now it’s time to invite your kids into the kitchen to work with you.
  6. Ask your kids to follow along with you. Perform the actions according to the recipe and have your kids do the same.
  7. Allow older children to work small appliance like the mixer.
  8. Trust even the younger kids with delicate tasks like cracking eggs. They’ve got their own batch after all so you can bypass the shells in your own batch.
  9. Have the kids set the oven temp and timer. This is a hit especially if your oven makes sounds.
  10. Have fun!

What tips do you have to make working in the kitchen with your kids easier and stress-free? What are your favourite recipes to make together?

 City Mom

Autumn Inspiration: PC’s Harvest Soup with Walnut Pesto

Did you know that if you spent $10 of your weekly food budget on locally grown food items that it would cause a 2.4 billion dollar influx into the economy? Furthermore, it could create 10,000 jobs? This is a true fact and more information is found at The Ontario Table including how to buy local food.



I’ve said it before on City Mom, but when fall arrives my creative juices start flowing. More specifically, my motivation in the kitchen really gets going. I love working with fresh, local ingredients and though we make an effort all year-long, I am particularly driven in the fall which makes spending my $10 a breeze!

This past Sunday marked the first day of fall in 2013 and the weather seemed to take the cue. There was a cool crispness to the atmosphere and that smell that can only be described as the “fall smell” filled the air. It only seemed fitting to travel to a farmer’s market to collect some delicious, local fall fare.


Thomas Bros. Market

London is ideally located; nestled within some of Ontario’s most fertile land so finding a farmer’s market isn’t a difficult task, but on this day, we chose Thomas Bros. Market. Located just outside of Lambeth on Colonel Talbot Road (Hwy 4), this market is easily accessible and overflowing with well priced, local produce.

I love teaching Little S about seasonal fruit and vegetables as well as  eating and buying local. A trip to the farm is both an educational and entertaining experience. We filled our cart with carrots, parsnips, pears, leeks, mini pumpkins, ornamental corn and the list goes on. I had trouble stopping myself.


Harvest Soup with Walnut Pesto

Now that we were in ownership of luscious fall fare we needed a recipe! Another place I love to turn to for kitchen inspiration is President’s Choice and of course they didn’t disappoint. This recipe is not only easy to make but allows you to make use of some amazing autumn vegetables.

The star of the show is definitely PC’s Black Label Walnut Pesto. If you haven’t tried this before I suggest that you do. The nutty taste mixed with the notes of garlic is a wonderful surprise. When combined with the earthy flavour of the roasted, pureed vegetables, the tangy palate of the goat cheese and the crispness of the fresh Italian bread cubes, exciting things happen.

If you’re going to make any soup this fall, I highly recommend you make this one. It’s full of healthy root vegetables that create a hearty, sustaining meal.

This delicious recipe is found at

What is your favourite fall recipe to make? How to you celebrate all the things that are fall?

Disclosure: This is not a sponsored post and I was not compensated by President’s Choice for my views. I just really love this recipe.

City Mom

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