Banana Chocolate Chip Muffins (No Flour, Dairy-Free, Gluten-Free)

Happy Tuesday Followers!

I have a great banana chocolate chip muffin recipe for you guys this week. It is super easy, healthy, & (the best part) it requires minimal dishes. You can whip these up quickly just in your blender.

Banan Choco Chip Muffins 2019Banana Choco Chip 2019

Ingredients:

  • 3 ripe bananas
  • 2 cups large flake oats (Hilray gluten-free oats are fab & they are made right in my home town!)
  • 2 eggs
  • 2 tbsp egg whites
  • 1/4 cup unsweetened vanilla almond milk (Silk is my personal fav)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tbsp stevia (optional or add a different sugar/sweetener of your choice)
  • 1 tsp baking soda
  • 1/4 tsp baking powder
  • Pinch of Himalayan sea salt
  • Fold in dark chocolate chips & nuts after blending

Instructions:

  1. Preheat your oven to 350F.
  2. Add all ingredients into your blender (I use a Vitamix – it is so powerful and can take on all ingredients at once!)
  3. Fold in the chocolate chips and nuts last.
  4. Grease your muffin tin with coconut oil.
  5. Bake at 350F for ~15 minutes.
  6. Devour 🙂

Back in Business Bites!

Hello…..It’s me!

I’m back.

After a slight hiatus from A Teaspoon of Bliss, I am ready to get back to the kitchen and get creative for all of you. We are starting off with one of my signature favourites. I make these energy cookies every week to have as a grab-and-go snack. Life gets busy, our blood sugars drop, and we tend to crave sweets and treats! Instead of rolling through the drive-through, whip up a batch of these to have on hand during the busy work week. No time for baking? Trail mix works too…. BUT I think we’d all prefer a cookie… let’s be honest.

Why did I call these “Back in Business Bites”? 1) Because HEY I’m back 2) They really do satisfy your hunger and let you get back to business.

TRail Mix Cookies

I tend to add protein to almost all of my baking items lately to satisfy my tummy longer and balance out those macronutrients. Up to you! If you are not a protein powder fan you can use a regular flour or nut flour as a substitute. This is a very flexible recipe – if you want to add flax, chia, more nuts, m&ms… do as you please!

Ingredients (makes ~14 cookies): 

  • 1/3 cup mashed dates
  • 1 mashed ripe banana
  • 1 1/4 cup large flake oats
  • 3/4 cup unsweetened medium flaked coconut
  • 1 scoop Vanilla protein powder (~30g)*
  • 1/3 cup natural peanut butter
  • 1 tbsp powdered peanut butter
  • 1/4 cup egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp baking powder
  • Fold in: 1/4 cup trail mix (mixed nuts & raisins) & 1/4 cup dark chocolate chips!
  • Not sweet enough? Add 1 tsp. stevia or a dry sweetener of choice

Instructions: 

  1. Preheat your oven to 350F.
  2. In a microwaveable bowl, place ~1/2 cup packed/pitted dates (break them up) in 2 tbsp of water. Microwave for 1 minute until softened. Mash until the dates resemble a puree.
  3. In a large mixing bowl, combine the rest of the ingredients in the order above using a spoon or spatula. Fold in the whole nuts, raisins, & chocolate chips last.
  4. Bake at 350F for ~15-17 minutes until browning. Remove and allow to cool.
  5. Store these bites at room temperature for 2 days. After 2 days I would recommend placing them in the refrigerator to keep their freshness. Consume within 5 days.

*I do not have a preference of protein powder brand. Sometimes I choose vegan and sometimes I choose a whey-based protein. Choose what works best for you. However, choose a vanilla flavour for the best taste profile in this recipe. If you’re interested, for this recipe I used North Coast Naturals Vanilla Iso-Protein-100 (https://www.northcoastnaturals.com/iso-protein-100).

 

Comment below or send me a message if you have any recipe requests! I am always looking for your input.

xx

B

 

 

Maple Pecan Granola

After my smoothie bowl post the other day, I wanted to provide you with the newest granola recipe I whipped up for a breakfast nutrition class at Sobeys the other day.

Quick, easy, crunchy, chunky, and delicious!

Maple Pecan Granola (~Serves 15 as a topping)

Ingredients:

  • 2 cup large flake oats (I used Bob’s Red Mill extra thick organic oats)
  • 2 tsp vanilla extract
  • 1/2 tbsp cinnamon
  • 1/4 cup all-natural maple syrup
  • 2 tbsp unrefined coconut oil, melted
  • 2 tsp psyllium seed husk (for a fibre boost – you can swap this out or add in flax meal, chia seeds etc)
  • 3 tsp spelt flour (or whole grain flour of choice)

Instructions:

  1. Preheat the oven to 275F
  2. Mix all ingredients in a bowl and evenly combine.
  3. Line a baking sheet with parchment paper.
  4. Evenly distribute the granola mixture across the pan. Pack it down flat about >1 inch thick on the baking sheet.
  5. Bake for ~35-40 minutes when beginning to brown.
  6. Remove from the oven and allow to cool for at least 30 minutes. When it is fully hardened into one giant chunk, break up into pieces 🙂
  7. Enjoy

granola

Very Berry Smoothie Bowl!

Happy Hump Day! Are you looking for a mid-week boost and something to cool you down in this hot weather? This smoothie bowl is the perfect idea to refresh, cool-down and a great way to nourish your body. Adding protein powder is optional.. however I strongly recommend adding protein to amp up the satiety of this recipe. I choose Genuine Health’s Fermented Vegan Vanilla Protein powder…it is my FAVOURITE. Out of all plant-based proteins I’ve ever tried it is not “chalky” or “sandy” in texture like many of the other ones out there on the market.

Why choose a fermented plant-based protein powder?

For one, I choose plant-based because I find I get bloating and gut discomfort from some whey (dairy-based) protein powders. Also, plant-based protein powders are a great way to add additional veggies into your diet.

Fermentation is something I always look for when buying a plant-based protein powder. The fermentation process partially breaks down the plant-based proteins which allows for optimal absorption of protein from the product! (you will absorb a higher percentage of the protein per scoop if it is fermented versus the regular not fermented protein). Look for the words fermented or sprouted on plant-based protein powders for the most benefit. 

Smoothie tip! Always sneak veggies in wherever you can. Since this blend involves dark deep and bright colored berries, spinach will be well hidden in the blend. This helps you meet your veggies goals, lower the sugar per serving, increase folate content and amp up the nutritional content.

smoothie bowl

Very Berry Smoothie Bowl (Serves ~1-2 people)

INGREDIENTS

TOPPINGS

  • 1 Tbsp shredded unsweetened coconut (desiccated)
  • Fresh berries
  • 1 Tbsp Nuts/seeds/granola

Instructions

  1. Add frozen berries and banana to a powerful blender (I recommend Vitamix or Ninja)
  2. Add almond milk and protein powder (optional), and blend on low again, until the mixture reaches a soft serve consistency. Use a spatula to scrape the walls of the blender to ensure all the protein powder is distributed evenly.
  3. Scoop into 1-2 serving bowls and top with desired toppings. My favourite toppings are homemade granola, shredded coconut, and fresh fruit. You can add flax meal or psyillium seed husk for a fibre boost as well!

 

Special thanks to my friends at Genuine Health for all the amazing protein samples they’ve provided me to play with. If you are interested in learning more about their products please email me at brooke@ateaspoonofbliss.com 

Hope you are all having a wonderful week!

xo

One-Minute Chocolate Mug Cake (Vegan-friendly)

Tomorrow night I will be running a class for a group of single ladies. “Cooking for one!” We all need something a little sweet and sometimes its hard to come up with the time and energy to whip up a treat when it’s just for yourself. Well…very little time and energy is required for this tasty treat! Get excited…you can whip this delicious dessert up in just a minute in the microwave or 14 minutes in the oven.

I tried the recipe in the oven and microwave. Both options work equally as well. So it is really up to you. If you have a microwave you can save some time and do it this way. If you want to make more than one (you’ll probably want to) I recommend mixing up a few to bake in a muffin tray.

This mug cake can hardly even be considered a cheat as it’s made with wholesome and limited ingredients. I adapted this recipe from Chocolate Covered Katie’s recipe. Absolutely love how it turned out. Ooooey goooey, moist, and delicious. I topped ours with SoDelicious Coconut Whip Cream  (heaven) and a little shredded unsweetened coconut. You can also add dark chocolate chunks (>70% cacao) for an antioxidant boost!

chocolate mug cake 1 min

One-Minute Chocolate Mug Cake

Ingredients:

  • 1 tbsp cocoa powder
  • 3 tbsp spelt flour (Bob’s Red Mill)
  • 1/8 tsp salt
  • 1.5 tsp sugar
  • ¼ tsp baking powder
  • Pinch of stevia (1/8 tsp)
  • 3 tsp coconut oil, melted
  • 3.5 tbsp unsweetened vanilla almond milk

Directions:

  1. In a microwave-safe mug or small bowl combine the dry ingredients. Mix thoroughly.
  2. Melt the coconut oil.
  3. Add all liquid ingredients and mix thoroughly with a spoon.
  4. Microwave in mug for 40-45 seconds.
    1. OR if you choose to bake this item. Preheat the oven to 350F.
    2. Spray a muffin tin with coconut oil spray or desired greasing ingredient.
    3. Pour into greased muffin tin.
    4. Bake for ~10-14 minutes.
    5. Remove from the oven and allow to cool.
  1. Enjoy warm or cooled. Top with melted chocolate, shredded coconut, coconut whip cream, whatever your heart desires!chocolate mug cake minchocolate mug cakee

Banana Nut Bread (Low Carb, made with coconut flour!

This recipe makes ~9 large slices/servings. It is packed with wholesome ingredients and healthy fats to keep you satisfied longer!

banana nut bread.jpg

Ingredients: 

  • 4 eggs
  • 1.5 tsp vanilla extract
  • 2 medium-sized bananas, mashed
  • 1/4 cup natural almond butter
  • 1/4 cup plain greek yogurt (0% m.f.)
  • 1/4 cup coconut oil, melted
  • 3/4 cup rye flour (or other flour of choice, gluten-free all purpose, almond flour, etc)
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1-2 tsp cinnamon (I like using a lot for flavour!)
  • 2 packets of stevia
  • Touch of ground sea salt
  • Optional: add pecans, almonds, dark chocolate chips, or what ever suits your tastes buds. Note: I calculated the nutrition information based on adding pecans.

Instructions:

  1. Preheat the oven to 350F.
  2. In a large mixing bowl, add the four eggs and whisk to combine.
  3. Begin to add in the other wet ingredients and continue mixing by hand.
  4. Slowly start to add dry ingredients to the bowl with regular mixing. You can combine quickly using your mixer but, do not over mix as the bread will become gummy.
  5. Optional: if you adding additional nuts, seeds, chocolate chips, or fruit, begin to fold them into the batter at this time.
  6. Spray a baking loaf pan with coconut oil, and pour mix in. Ensure it is all evenly distributed.
  7. Bake for ~50 minutes until browning. Use a sharp knife to assess whether it is cooked fully through the centre by poking within.
  8. Allow to cook for 15-20 minutes. Enjoy! P.S. as you can see from my below photo I sprinkled the top of our banana bread with pure maple sugar from FarmBoy!

Nutrition Facts per serving:

Calories: 216 cal Fat: 11 g Protein: 7g Net Carbs: 13 g

banana nut bread 2.jpg

Banana Breakfast Bars (quick & easy recipe)

This is a one bowl recipe… quick and easy to make AND you can easily tailor it to your taste buds. Change the nuts that are used, add chia, flax, or a different dried fruit to suit your taste buds!

banana-bars

Ingredients (makes ~12 bars):

  • 3 large bananas, mashed (I used two from the counter and one thawed from frozen)
  • 2 cups large flake oats
  • 1/2 cup dried cranberries (or dried blueberries, raisins, small fruit of choice)
  • 1/2 cup mixed nuts, salted (cashews, almonds, pecans)
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 1/4 cup hemp hearts
  • 1.5 tsp vanilla extract
  • 1-2 tsp cinnamon
  • touch of ground sea salt
  • 1/2 cup camino dark chocolate dairy-free chocolate chips (>70% cacao)

Directions:

  1. Preheat the oven to 350F
  2. Mix all ingredients in the order that I wrote into one large mixing bowl. Mix thoroughly.
  3. Spray a baking pan or casserole dish with coconut oil.
  4. Pour the mixture into the dish, pack down and distribute evenly.
  5. Bake at 350F for ~20 minutes until browning.

Allow to cool, slice into bars or squares, and enjoy!