April 26, 2018


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Weekly Updates - The Keto Cake & Paleo fx

The end of the week here and it's been an incredible week!  Spring is finally starting to feel like it's sprung, we launched a new product AND we're headed to Paleo fx.

As I mentioned, this week I'm travelling to the Paleo fx conference in Austin, TX for a weekend of learning and networking.  This conference is filled with today's leading edge thinkers in nutrition, fitness, health and wellness.  Rob Wolf, Mark Sisson, Joseph Mercola, Paul Chek just to name a few.  There are so many more talented speakers, it's going to be hard to decide where to go!  Follow along with us on Instagram and FaceBook as we journey through this amazing weekend.

Earlier this week, we also launched our newest member to the Buff family, The Keto Cake.  What a cake it is!  Super dense, moist and chocolatey.  Doesn't that just sound amazing?  Our first flavour is chocolate with cream cheese frosting and this one will not disappoint.  The slices are big and the macros are good.  10 grams of carbs per slice and a big 4 grams of fibre.  You could definitely even share a slice with a friend.....or not..... 

Our booth is still open this weekend at Thunder Country Market.  My sister in law Katie is working so stop by and say HI!  We've still got our full line up going on so this week you'll find:

Banana Chocolate Chip Protein Muffins  (Gluten-free)

Raspberry Coconut Protein Muffins (Gluten-free)

Vegan Black Bean Brownies (Gluten-free)

Peanut Butter Chocolate Chip Protein Balls

Keto Cups

Chocolate Peanut Butter Protein Cheesecake

Protein Rice Crispy Treats 

We also have another location for my folks on the south side to find ready made treats at Fit Lab inside Iron Performance.  This week we have 5 for $5.00 Peanut Butter Chocolate Chips Protein Balls and Keto Cups and 2 for $4.00 Banana Chocolate Chip Protein Muffins.  While supplies last :)

We're also still accepting online orders which will be fulfilled on Thursday, May 3rd at 5 PM.  These spots are filling up so if you need something, it's best to get your order in sooner rather than later.

Looking forward to a great weekend of learning and bringing it back to the people who deserve it the most, all of you!   

The Whey Way

One of the great things we pride ourselves on at Buff Bakery, is providing super healthy alternatives to delicious treats.  We love the idea of being able to have a great tasting treat without having it blow your entire diet.  One of the ways we do this is by boost up the protein content our products by adding whey protein to our baking.  It's important to understand what is in our foods so that we can make conscious decisions on what to eat.  

The whey we use in our products is gluten free, non-GMO and Canadian based.  Whey can often be a touchy product as it can have fillers, artificial flavouring or be from an un-pure source.  The whey we use is also NSF certified which means it complies with strict standards and procedures imposed by NSF. From extensive product testing and material analyses to unannounced plant inspections, every aspect of a product's development is thoroughly evaluated before it can earn NSF certification.

A few of the other ways we boost up our protein sources are from eggs, greek yogurt, nuts, seeds and beans!  We love taking yummy treats, making them over, and bringing the healthiest options back to you!  

This week we're bringing you a fun twist on a breakfast favourite, pancakes!


Peanut Butter & Jam Protein Pancakes



2 cups Buff Bakery Vanilla Protein Mix

2 Eggs

1/2 cup Unsweetened Almond (or coconut) Milk

1 tbsp each Peanut Butter & Jam



Mix all ingredients together to form a batter.  Pre-heat your pan and spray with non-stick spray.  Drop your batter onto pan 1 tbsp at a time.  Cook until golden brown on both sides. 


Nutritional Information (per pancake)

Servings - 12

80 calories

2 grams of fat

11 grams of carbohydrate

6 grams of protein   

March 28, 2018


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Girl Power & Breakfast Sandwich Recipe

Today is a special day because we are getting geared up for the Taste! Dessert Gala.  I was incredibly honoured and excited to be asked to participate in this event for so many reasons.  One, being an event that brings awareness to health & wellness and two, being a women's only competition.  

Arthritis is a condition that tends to be exacerbated by pro-inflammatory foods such as sugars and refined carbohydrates.  I'm happy to say that our entire menu is free from wheat flour and white sugar.  We use either coconut or oat flour as a base and sweeten naturally with either stevia, maple syrup or honey.  Every item on our menu is under 250 calories and less than 35 grams of carbohydrates per serving.  As a bonus, we also offer different options to suit many different dietary preferences and tastes such as keto and vegan.  An event such as this, which brings together awareness and support for a chronic condition and delicious desserts is definitely something we want to be a part of. 

In addition, this year the competition is a women's only event which is super powerful.  There's something amazing about a woman entrepreneur.  It's much more common nowadays to find a woman in business.  I'd imagine these women, like myself, are likely juggling a multitude of things such as being a wife, mom, friend, sister, daughter, ect. Because of this, we pour our our hearts and souls into the work that we do, and in this context, the food that we produce; sharing our products is more than that. It exemplifies who we are, how we feel, and mostly, the powerful work that we do as women in all aspects of our lives. We want you to love our work as much as we do - our work is about connections. 

I can't wait to see how the night goes and connect with all these amazing ladies!

For all you blog readers, here's the Waffle Breakfast Sandwich recipe we posted earlier this week!  Just say NO to the McGriddle :) 


Waffle Breakfast Sandwich



200 g Buff Bakery Vanilla Protein Baking Mix

1 Egg

1/2 cup Greek Yogurt

1/2 cup Unsweetened Almond Milk (or any other nut or coconut milk)

1 tbsp Maple Syrup


Pre-heat your waffle iron.  Mix all ingredients together to form a bater like consistency.  Spray waffle iron with non-stick spray.  Pour bater onto waffle iron and cook until golden brown on both sides.  Sandwich as your heart desires!  


Nutritional Information (per waffle)

Servings - 8

Calories - 100

Fat - 2 grams

Carbohydrates - 15 grams (2 grams fiber)

Protein - 9 grams 



1. Sausage, egg and cheese

2.  Peanut butter, honey and banana (kid fave!)

3.  Bacon, egg and cheddar

4.  Peanut butter and jam

5.  Nutella and banana

...the possibilities are endless.....


March 15, 2018


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St. Patty's Day & Mint Chocolate Chip Protein Doughnuts!

This weekend it's St. Patrick's Day so of course, we had to come up with a green recipe of some sorts!  St. Patrick's Day is always a fun holiday because it's super festive, everyone makes a point of wearing green and having a great time.  Green beer makes it's appearance for the night and regardless of what day it falls on, everyone goes out and makes the most of it.

This year, St. Patrick's Day happens to fall on a Saturday which makes it great for those who like to go out and celebrate!  It also happens to be a Market day so we will be featuring Mint Chocolate Chip Protein Doughnuts to celebrate.  These guys will be available for purchase BUT if you have the mix you can definitely make them yourself!!  It's a super simple recipe and they taste amazing!  Enjoy :)



Mint Chocolate Chip Protein Doughnuts



2 cups Synergee protein baking mix

2 eggs

1/2 cup Greek Yogurt

1/2 cup Unsweetened Almond Milk



¾ cup greek yogurt

1 tsp. Cocoa Powder

1/4 tsp Mint Extract

Stevia to taste

*Optional 1/2 tsp green food colouring


Mix Synergee protein baking mix with eggs greek yogurt and unsweetened almond milk. Pour into 2 well greased 6 cavity doughnut moulds. Bake at 350 degrees for 10 minutes or until a tooth pick comes out clean. While doughnuts are baking, mix together frosting ingredients. Allow doughnuts to cool completely prior to frosting.  Frost and top with 6 dark chocolate chips each.


Nutritional Information (per serving) 

Servings: 12

4 grams of fat, 16 grams of carbohydrates (3 grams of fiber), 14 grams of protein, 145 calories each 

Peanut Butter Banana Protein Bread

This Peanut Butter Banana Protein Bread is amazing.  I've been working to create the full recipe cookbook for the vanilla mix and this one is definitely making the cut!  What could be better than the smell of fresh banana bread filing the house?  I could tell you what's even better.....fresh banana bread that won't overload with you carbs, sugar or unhealthy oils.  This one clocks in at a cool 25 grams per huge slice and a bonus dose of 9 grams of protein.  Here's a fun comparison of just how great the nutritional information is on this recipe :)

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February 28, 2018


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Blueberry Buttermilk Protein Muffins

Blueberry Buttermilk Protein Muffins

This weekend, we debuted our Vanilla Protein Baking Mix at The Market and I hope that some of you had the chance to give it a try.  We're working hard to get the Vanilla e-cookbook under way!  I wanted to create a few recipes for you all this week with the mix and was looking for some good inspiration. 

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February 21, 2018


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The Girlfriend's Chocolate Cake

A few weeks ago, I was sitting sitting around at work with my co-workers.  My professional background is a BScN and a BA in Psyc and I still spend a few days a week working as a Registered Nurse.  I work with the best crew of people out there and they definitely make the work day amazing.  On this particular morning, it was clear that one of my co-workers was upset for some reason.  Just as girlfriends do, we were there as a sounding board and a place of comfort.  As a joke, someone mentioned wine or chocolate as a pick me up.  I had actually JUST made a chocolate cake that morning so I went off to grab it and hand out some slices.  

This. Cake. Is. Amazing.

It happened by accident really.  Busy trying to get my son to branch out and eat more fruits & veggies (good luck with a toddler!), I had a ton of avocados sitting on the counter.  They needed a home so I played around to make a frosting out of avocados.  It turned out incredible and topped onto the Synergee Mix Fudgey Chocolate Cake, it was a match made in heaven.  

Back to the work story.  As I handed out this super moist, super delicious cake and we sat around eating and enjoying, the mood softened and there was an instant uplift.  What is it about chocolate that can immediately make you feel good?  On top of that, sharing it with some friends can have an even more incredible effect.  From that day forward, we have named this cake, "The Girlfriend's Chocolate Cake".  It's the cake you make and share with your girlfriends while having amazing heart to hearts and bonding the way only girlfriends do.  Laughing, crying, sharing, being authentic.  

This week, make the cake.  Invite your girls over.  Laugh, cry, watch old sitcoms (Sex & The City?), do whatever and share the cake together.  It won't leave you with a sugar/carb hangover either :)

Cake 🍰 
1 cup (100 g) Synergee Chocolate Protein Mix
1/3 cup plain Greek Yogurt 
1 Egg
2 tbsp Hot Water

Mix all ingredients well and transfer to a greased loaf pan. Bake 12-15 minutes at 350 degrees or until tooth pick comes out clean. 

Frosting 🍫
1 Avocado 
1/4 cup honey 
1/4 cup cocoa powder 
1/4 cup almond milk 
1 tsp Vanilla 

Combine all ingredients in blender until smooth. 

Allow cake to cool, frost, slice into 8 pieces and devour 😋

Nutritional information (per slice)
5 grams of fat ✅
18 grams of carbohydrates ✅
7 grams of protein ✅
130 calories each 🙌