November 24, 2019


Posted in

10 Tips for Thriving This Holiday Season

Usually the line is “I’m just trying to SURVIVE the holidays”, well today we’ve packed together 10 tips to help you not only SURVIVE but THRIVE this Holiday season.
   If you’re attending a potluck, be the one to bring a healthier option so you know for sure there will be something good to eat.  Some simple and easy options are veggie trays, cocktail shrimp or chicken/beef skewers.
   Drink at least ½ your body weight in ounces of water every day.  That means if you weigh 150 lbs, aim for 75 oz. of water. 
   Schedule out some down time each day.  Even if it’s just 15 minutes to read, journal, meditate or do some yoga. 
         If you’re going out to eat, check out the menu online ahead of time.  This is a simple and effective strategy to help keep things in check when eating out.  Decide ahead of time what you’re going to order and stick to the plan once you arrive.  An added bonus, ask for the breadbasket to either be removed from the table or pass it down to the other side.
     Commit to at least 30 minutes of physical activity every single day even when things get busy.  It doesn’t have to be a crazy intense workout; it can be as simple as taking the dog or a walk for doing some stretching at home.
    Take time to pause and enjoy your meals.  It’s likely that over the holidays, you’ll be enjoying some good times with family or friends.  Take a moment to really enjoy the experience by putting more emphasis on your company than your meal.
    Make a list of 12 amazing things that happened for each month of the year.  It sounds simple but this can be incredibly empowering when you see how much has happened over the last year!
 Send a gift to someone who would not be expecting to receive something from you.  It doesn’t have to be anything expensive or complicated.  Just something simple and sweet to let them know you’re thinking of them.
           Plan to enjoy SOME things.  The holidays don’t have to be a free for all but they can be a time to enjoy some delicious treats.  Plan for them ahead of time so you don’t go overboard.  Choose either a glass of wine, a small slice or cake or whatever you feel you’ll really enjoy. 
       Keep your stress levels down.  Ultimately, it doesn’t matter if the tree is perfect, your dress is new or the kids spilled on their outfits.  All that matters is enjoying the company you have and being thankful for what is.

November 17, 2019


Posted in

November Highlights


Last weekend we had the honour of providing the desserts for Thunder Bay's Top Chef.  Not only did we have an amazing night with Thunder Bay's finest but we had the opportunity to sample all of the competitor's dishes.  They are SO talented.  We live in a city with so many incredible food artists and rich in local talent.  A huge shout out to Sharla Brown and Keynote Events for putting on another awesome event. 


Be on the lookout for the things like Eggnog Keto Cupcakes, Cinnamon Bun Protein Muffins, Butterscotch and Skor Protein Balls and our Holiday Bakes Boxes!


This Friday, November 22nd we are at Safeway Dawson & Arthur Street giving away free samples for Blue Friday.  Not only can you get some free samples but there are other great deals happening in store and not to mention bonus air miles!

November 01, 2019


Posted in

Pumpkin Spice Everything


By Vikki Schembri 

Leaves are changing colours. The air is brisk and cool. Everyone’s wearing sweaters. Yes, we are smack dab in the middle of PUMPKIN SPICE SEASON! (Formerly known as fall or autumn)

Around this time of year, the tantalizing smell of Pumpkin Spice is in the air. Every time you leave your house you are probably bombarded with the temptation to indulge in the plethora of seasonal sweets every coffee shop owner and their mother are trying to get you to buy!

Which leaves you to answer the difficult question: is this delectable treat worth the sugar crash?!

Yes, from lattes to scones to pancakes, Pumpkin Spice is popping up in everything. And sadly a lot of them are laden with sugar.

For example, a Starbucks Grande PSL as 380 calories, 14 g of fat, 52 g of sugar, and 50 g of sugar. Oh Mylanta, that won’t do!

But, wait; are the calories that come with these treats necessary?

After all, pumpkin (pie) spice is really just an assortment of spices. The sugar that seems to go hand in hand, perhaps, doesn’t always need to accompany this delicious flavour.

I say perhaps; but I’m just being coy.

At Superior Bakes, we KNOW the sugar and extra calories definitely aren’t necessary… because we have a keto pumpkin cheesecake and pumpkin protein muffins! Both will satisfy your sweet pumpkin tooth and will NOT leave you dazed and confused post-sugar crash.

Both of these options are available at the Thunder Bay Market and at our in store location at Synergee Fitness (931 Cobalt Street). Stop in and celebrate Pumpkin Spice Season with us!

And while we’re at it… why don’t we let you in on a recipe you can enjoy with your pumpkin treats? To finish off this post, we’re going to include a protein pumpkin latte recipe. Enjoy and stay warm! J


Pumpkin Spice Latte

Prep time: 5 min | Servings: 2


12 oz brewed coffee (warm)

1 scoop vanilla protein powder

½ tsp pumpkin pie spice




Homemade Pumpkin Pie Spice Mix (Makes ¼ cup)


2 tbs cinnamon

1 tbs ground ginger

½ tbs allspice

½ tbs ground cloves

½ tbs ground nutmeg


Combine the coffee, protein powder, and pumpkin pie spice in a blender. Blend on high for 15 seconds until it’s frothy.

TO MAKE KETO FRIENDLY: Add 2 tbs butter, coconut oil, or heavy cream

TO MAKE COLD:  Add 1 cup of ice and let the coffee completely cool before making the smoothie. Pulse items 2-3 times in the blender to break up the ice, then blend until smooth.



Because we believe you should be able to have all of the treats, with none of the guilt

October 17, 2019


Posted in

KETO, CELIAC, PALEO, AND MORE: You all belong here!

KETO, CELIAC, PALEO, AND MORE: You all belong here!

People who live with dietary restrictions – whether chosen, ethically motivated, biologically imposed, or based on religion – are constantly living in this state of “fitting in”. If you’ve seen Brené Brown’s Ted Talk or read her books, you might be familiar with this quote:

“Fitting in is about assessing a situation and becoming who you need to be accepted. Belonging, on the other hand, doesn’t require us to change who we are.”

How often do you feel you need to “fit in” when you are choosing what to eat, whether it’s at the grocery store, out for dinner with friends, or at an event? It’s a pretty crappy feeling to be faced with, feeling like the world isn’t meant for you.

At Superior Bakes, we want you to feel like you belong. That’s why we offer so many options that adhere to specific dietary needs. Yes, you can have your cake and eat it too – literally!

Of course, if you are looking for a healthier alternative to the other sugar-laden sweets lining the grocery shelves and bakery counters, we also have options that will satisfy your sweet tooth. Dietary restrictions or not, we’ve got you covered.

What makes Superior Bakes different from other baking options are:

  • Our treats tend to be lower in sugars and carbohydrates than other baked goods
  • We use limited amounts of sugar in our baking. If we need to sweeten something, we typically use natural sweeteners like Stevia; and when we do use sugar, it’s natural alternatives like maple syrup or honey (which we still use in moderate amounts!). Sweets without the sugar crash? Yes please!
  • The added protein in our baking actually helps you feel full and helps you avoid overindulging. Anything with “protein” in the title means we have added protein, be it whey, eggs, greek yogurt, nut butters, or beans. Since these treats have higher protein, they can make great snacks during the day, after workouts, and provide the nutrition AND sweet treat your body craves!
  • We never use any wheat flour, only oats, coconut, or almond flour. This makes it easier for people who need to avoid gluten or who are watching their carbohydrates.

Whenever you come to Superior Bakes to for a treat, we aim to make you feel seen. We are sure you’ll find something that suits your tastes and needs – it’ll feel like it was made especially for you. And in a world where it feels like options are limited or people are too busy to take your dietary needs into account – we’re here, we’re listening, and we want you to know that you belong!

July 25, 2019


Posted in Keto, Protein

Welcome Superior Bakes


The time has come!  We've moved over to SUPERIOR BAKES and so excited for this incredible time.


Here's what to know:


1.  Nothing is changing apart from our name.  You'll still find our products at all our amazing vendors (Safeway, Popeye's, Kelly's Nutrition, Vitality, NOMAD at Thunder Bay Airport), in store at 931 Colbalt Cresent (inside Synergee Fitness), at Thunder Bay Country Market (Wednesdays & Saturdays) and online at www.superiorbakes.com


2. We're offering 10% off all online orders until the end of July to celebrate the new website using the code SUPERIORBAKES.  Don't worry if you go back to the old site out of habit, you'll be re-directed :) 


3.  Our store IS open this week.  The lot at Synergee Fitness is being paved however, parking is available across the street at IBEW 402 and you can access the front door by walking across the grass/fence at the south side of the property.


What's hot this week....


Orange Creamsicle Keto Cups


It's been hotter than ever and what better way to cool down then with these little cuties?!  Eat them staight out of the freezer.  They're only 1 gram of carbohydrate each so it's a great way to satisfy a craving and cool down at the same time. Find them online HERE


We wanted to thank our entire community for being part of this jounrey with us.  We're so grateful and excited to embark on this new chapter.  Stay tuned for monthly articles, new places to get product and much much more.

December 05, 2018


Posted in

Holiday News

The holiday season is fast approaching and we're cooking up some amazing things over here at Buff Bakery!

Holiday Buff Box - This year, we are proud to offer our Holiday Buff Box again with 2 versions!  Keto which will contain all low carbohydrate items and Protein which will contain all items higher in protein.  Both versions will be gluten and white sugar free.  We're taking orders until December 15th for pick up December 22nd at Thunder Bay Country Market or in store.  

Holiday Items - We're featuring some tasty new items this year which are now available for purchase online.  Check out our Keto Ginger Spice Cake, Chocolate Peppermint Keto Cups and Eggnog Protein Cheesecake (also Keto!).  

Extended Market Hours - We will have extended hours at Thunder Bay Country Market on Wednesday, December 12th and be open from 3:30-8:30 PM.  You'll find us upstairs at the back of the building.  

Christmas Hours - Thunder Bay Country Market will be closed for 2 weeks during Christmas & New Years.  Market days which are closed will be Saturdays (December 29th & January 5th) and Wednesdays (December 26th & January 2nd).  Our store front will remain open usual hours but will be closed December 25th & January 1st.  We will be open until 1 PM December 24th.  December 26th we will be open from 11AM-1PM.  

Wishing you all the happiest of holidays this season and a new year filled with health, wealth and delicious Buff Bakery treats!

October 10, 2018


Posted in

October Highlights

We're almost half way through October already and this month is full of so many amazing things! We've got some new products launching, the CBC Pop Up at Thunder Bay Country Market and we will also be serving up all the desserts at Top Chef Thunder Bay this year!

Continue Reading →

1 2 3 6 Next »