Nutrition Healthy Eating Ideas to get through the Long Weekend

Healthy Eating Ideas to get through the Long Weekend

By: Jenn Pike

If you are anything like me – which I feel like you are since you’re reading this – then you will agree that long weekends don’t equate slacking off in the training department and eating like garbage; right?

I love long weekends for the chance to enjoy an extra day with my family and friends and for the opportunity to have a little extra time for training and in the kitchen creating new and delicious recipes like these ones below.

Whether your sport is endurance based like long-distance running, or maybe more interval based like sprints, hills and HIIT or you are a strength-training and/or yoga junkie, each one of these recipes will not only ignite your training but inspire your long weekend love affair too.

I am often asked as a nutritionist what my food staples are in my kitchen. When it comes to slow-release, foundation and functional carbohydrates SWEET POTATOES are at the top of my list. I roast, bake, grill or steam these beauties of each and every week as they are chalk full of nutrients like B6, vitamin C, iron, magnesium, potassium and carotenoids? They are the perfect addition to your training and healthy living journey to add an extra hit of color and mega dose of nutrients. Did you know that here in Canada our growing season for sweet potatoes is actually quite short? That’s why I use US organic Sweet Potatoes for my pancake recipe below and most of my sweet potato recipes in general.

These Cinnamon Swirl Sweet Potato Pancakes are packed with a great source of carbs, fibre and protein and make the perfect post-training breakfast.

If you’re rushed and don’t have time to make the pancakes or maybe you’re on the go then I would highly recommend adding a smoothie to your training/eating regime to help replenish and restore your bodies needs from exercising. I have a smoothie each and every day and so does my husband and my children but we switch it up ALL the time. One recipe that I am crushing on right now is my Chocolately Coconut Cacao Smoothie. It. Is. Ridiculously good. I use coconut water as my base post-training to help replenish my electrolytes and offer up a healthy dose of potassium and magnesium. I only use Thirsty Buddha coconut water as it is 100% non-gmo, Canadian-based and part of the 1% for the planet project that gives back to environmental working groups worldwide. Delicious tasting and awesome intentions…my kind of company.

Another great training food staple for me, and one that is easy to prep and make loads of leftovers are my Turkey Feta Burgers. They use very few ingredients and are a breeze to put together and cook. For me I love to use my Phillips Indoor Smokeless Grill, which is perfect to use YEAR ROUND, has one perfect heat to work with and cleans up in a cinch. I make these burgers or swap the recipe into turkey meatballs and store them in the fridge for 3-4 days for a quick option to have over top of a salad or leftover roasted veggies.

Here’s to wishing you a great long weekend with friends, family and great tasting food!


Cinnamon Swirl Sweet Potato Pancakes

1 organic sweet potato

1/3 cup almond flour

2 large eggs, organic

1/2 teaspoon baking powder

1 teaspoon vanilla extract

1 teaspoon cinnamon

2 tablespoons maple syrup

ONE: First peel the skin and then prick with a fork all over. Cut sweet potato into quarters and place in a microwave-safe dish. Cover and cook in microwave for about 10 minutes until soft.

TWO: Allow the sweet potato to cool slightly, then mash with a potato masher until smooth. Measure out 1/2 cup sweet potato and reserve any remaining for another purpose or double the batch for you recipe.

THREE: Preheat a skillet or pan on the stovetop on medium-high heat and a little coconut oil or ghee. Combine 1/2 cup mashed sweet potato and all other ingredients in a large mixing bowl or food processer until blended well.

FOUR: Use a 1/4 measuring cup to portion batter onto skillet. Use the back of a spoon to shape. Watch for bubbles on the pancake’s surface before flipping. Flip and cook for another 2 minutes.

FIVE: Serve immediately with your favorite toppings, such as fresh fruit, sliced almonds, a dash more cinnamon and voila! Delicious and nutritious.

Turkey Feta Burgers

1 pkg organic, ground turkey

½ cup goat feta

1-2 fresh garlic cloves, minced

Fresh herbs and spices to your liking

ONE: Combine all ingredients to form patties and grill. You do not need eggs or breadcrumbs to hold these together.

TWO: Use your Phillips Indoor Smokeless Grill and cook until clear juice runs and you achieve your desired taste, texture and flavour.

THREE: Serve on a gluten-free bun or on top of Boston Bibb Lettuce greens and garnishes of your choice.

Chocolately Coconut Cacao Smoothie 

Chocolately Coconut Cacao Smoothie


1 cup Thirsty Buddha Coconut water

1 scoop Genuine Health Chocolate Vegan+ Protein Powder

1 frozen organic banana

Tbsp. raw almond butter

Tbsp. cacao nibs (plus a little extra for garnish)

½ tsp. cardamom

Shredded coconut for garnish


Extra water for thinning depending on desired consistency

ONE: Place all of your ingredients together in your blender MINUS the coconut shreds and few extra cacao nibs.

TWO: Blend for 60 seconds. Pour into a fabulous glass and top with a few cacao nibs and some shredded coconut.

To book a private consult or purchase holistically life enhancing products visit