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!

 

Blueberry Cinnamon Waffles

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Mmmm! Tried making my own homemade waffles for the first time and I will definitely be doing this again. They turned out so delicious. I try to keep the added sugar in my recipes to a minimum. If you like things a little bit sweeter, increase the coconut sugar as you please. Also, feel free to swap the blueberries for your fruit of choice!

This recipe makes 9 waffles: 

Ingredients:

  • 2/3 cup oat flour
  • 2 cup rye flour
  • 1/3 cup unsweetened applesauce
  • 1 tsp baking powder
  • 2.5 tsp coconut sugar
  • 1 1/2 cup unsweetened Silk vanilla almond milk
  • 2 tsp chia seeds
  • 1 1/2 tsp vanilla extract
  • 2 egg whites
  • 1 tbsp coconut oil, melted
  • a touch of ground sea salt
  • 2 tsp cinnamon
  • 1/2 cup frozen blueberries.

Directions:

  1. Preheat your waffle iron.
  2. Mix in a large mixing bowl the above ingredients, in order. Mix thoroughly.
  3. Grease the waffle iron. I used coconut oil spray.
  4. Place batter in individual sizes into waffle iron. Cook until browning on the edges and top. (We like to cook ours to get a little crispy on the edges).
  5. In between each waffles make sure to re-grease the waffle iron.
  6. When all done, top with shredded coconut, almond butter, maple syrup.. whatever you fancy!
  7. ENJOY:)

 

 

Healthy Morning Glory Muffins

Happy Monday! I prepared these tasty little treats on the weekend to pack as a snack for the work week. They are packed with quality ingredients to keep you satisfied and your tummy happy 🙂

Recipes (Makes 12 small muffins):

morningglory1.jpg

Ingredients:

  • 1 cup Whole Wheat Flour
  • 2/3 cup large flake oats
  • 1 cup shredded carrots
  • 3 tbsp raisins
  • 1/4 cup walnuts
  • 1-2 tsp cinnamon (depending on your taste buds!)
  • 2.5 tbsp coconut sugar
  • 1/2 cup canned pineapple, drained from juice
  • 1 tbsp coconut oil, melted
  • 1/4 cup egg whites
  • 1 egg
  • 1/3 cup honey
  • 1 tsp vanilla extract
  • 1/4 tsp baking soda
  • 1/2 tsp baking powder

Directions:

  1. In a large mixing bowl, mix all dry ingredients together.
  2. Preheat the oven to 350F.
  3. Begin to mix the wet ingredients into the same bowl, one at a time.
  4. When thoroughly mixed, begin to grease a muffin tin (12 muffins) with coconut oil.
  5. Place batter in the muffin tins and bake for ~15-20 minutes until browning.
  6. ENJOY 🙂

These guys are a healthy grab and go snack or on the run breakfast bites.