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 🙂

Cocoa Banana Muffins (Gluten-Free)

Good morning friends! Happy Tuesday 🙂 We had so many over-ripe bananas at our house that needed to be used up… so I decided to create a new banana muffin recipe. This recipe is gluten-free and I use the wonderful corn flour by One Degree Organics to do so. You can find their flours and products at many grocery stores in the natural food section. Additionally, bulk barn carries a lot of their products.

These muffins are gluten-free, dairy-free, and nut-free. 90 calories per muffins made of all delicious and nutritious ingredients! 

Cocoa Banana Mufins

Ingredients: (makes ~9 muffins)

  • 4 small bananas, mashed
  • 1 cup corn flour (One Degree Organics corn flour)
  • 3 tbsp cocoa powder
  • 2 tbsp large flake oats
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/2 tbsp coconut sugar
  • 1 1/2 tbsp coconut oil, melted
  • 1/4 cup egg whites
  • ground sea salt
  • dark chocolate chips as desired

Directions:

  1. Preheat your oven to 350F.
  2. Combine all dry ingredients in a large mixing bowl. Mix together.
  3. Add in wet ingredients one at a time, with regular mixing.
  4. Fold in the dark chocolate chips when all mixing of ingredients is complete.
  5. Using a spoon, scoop batter into paper muffin cups lined in a muffin tin. If you do not have muffin cups, I advise you use butter, spray, or a type of oil on the muffin tin so that these do not stick.
  6. Bake for ~18-20 minutes. Allow to cool. Enjoy 🙂

I like to store ours in the fridge. However, you can keep them on the counter. Whatever you like most! 🙂

Nutrition Facts per muffin: 90 calories, 3.5g fat, 15.9g carbs, 1.6g protein

 

Mexican Tortilla Bake (Gluten-Free)

Hello!!!! …. it’s me!!!

I am back in Canada and back with my OVEN! WOOO! So of course I rushed into the kitchen to create some new recipes.

Mexican Lasagna

Today’s creation was a Mexican casserole/lasagna type dish. I used Food For Life‘s gluten-free brown rice tortillas to make the layers. It is an easy filling dish to make for a potluck, a one dish dinner, etc…. with only 135 calories per serving!!! There are 2 layers. Layer 1 consists of peppers, tomato, onion, and Enchilada sauce. Layer 2 consists of ground chicken, habanero peppers, beans, corn, cheese, and enchilada sauce. You can easily tweek this recipe to be vegetarian by removing the chicken and swapping for extra veggies, beans/lentils, or cooked quinoa.

Ingredients (serves ~12):
2 tbsp olive oil
1 clove garlic, crushed
1 yellow pepper, chopped
1 orange pepper, chopped
1 red pepper, chopped
1/2 large red onion, chopped
1 lb lean ground chicken
1 pack (6) Food for Life brown rice tortillas
3 large tomatoes
1 Habanero pepper
1 cup corn, frozen
1 cup black beans, rinsed drained
3 tbsp chili powder
2 tbsp cumin
1 package (8oz) Enchilada Sauce (I used Frontera Red Child Enchilada Sauce from Farmboy)
Sprinkle grated cheese on top

Instructions: 

  1. In a large skillet, sauce the peppers and onion in 1 tbsp of olive oil.
  2. In a large casserole dish, spread olive oil on the bottom and then distribute tortillas to cover the bottom of the dish.
  3. Add the sautéed peppers on top of the tortilla layer. Add the chopped tomatoes to this layer. Distribute half of the enchilada sauce evenly on this layer.
  4. Cook the ground chicken on medium-high heat in the skillet with regular mixing. Add 2 tbsp of chili powder and 1 tbsp of cumin.
  5. Add another layer of tortillas on top of the veggie layer.
  6. Add the cooked ground chicken on top of the tortillas. Add 1 chopped habanero pepper, the corn, beans, distribute the rest of the enchilada sauce, and add cheese as desired.
  7. Sprinkle 1 tbsp of chili powder and 1 tbsp cumin evenly about the top.
  8. Bake at 350F for ~20-25 minutes. Put it on broil for the last 5 minutes to brown the cheese on top.
  9. ENJOY!! (nutrition facts below)

Mexican Lasagna 2

Nutrition Facts Per Serving:
Calories:135 calories
Fat:5.7g (2.2 saturated)
Protein:9.7g
Carbohydrate:7.6g
Sugar: 1.3g

Hearty Turkey Chili

turkeychili

Ingredients (serves 12):
2 cans crushed tomatoes
1 can tomato paste
1 can kidney beans, rinsed & drained
1 can chickpeas, rinsed & drained
1 red pepper, chopped
1 red onion, chopped
1.5 cups mushrooms, chopped
1 package (450g) ground turkey
1 tbsp olive oil
4 tbsp chili powder
1 tsp cayenne pepper
2 garlic gloves, crushed
1 tsp oregano

Directions:
1. Start by heating a skillet with 1 tbsp of olive oil. Add in the ground turkey and sprinkle with 1 tbsp chili powder. Cook until done on medium-high heat (when no pink throughout ~15 mins).
2. In a large pot on medium heat, combine the crushed tomatoes, tomato paste, kidney beans & chickpeas (MAKE sure you wash and drain them).
3. When turkey is finished, add it to the pot.
4. In the same skillet, sauté the onion, peppers, and mushrooms ~7 minutes. Add them to the pot when finished.
5. Add in spices – 3 tbsp chili pepper, 1 tsp cayenne pepper, 2 crushed garlic cloves, 1 tsp oregano.
6. Bring to a boil. Then allow to simmer for at least ~30 minutes on low heat.
7. Ready to eat 🙂 I usually add parmesan on top of mine…. because who doesn’t love parmesan?

Nutrients Per Serving:

Calories: 220kcal/serving
Fat: 4.2g/serving
Carbohydrate: 29g/serving
Protein: 20g/serving
Sugars: 4.3g/serving

Chicken Kale Quinoa Soup

kale soup
Ingredients:
Chicken Meatballs:
1 package ground chicken
1/4 cup egg whites
1 tbsp italian seasoning
1 garlic clove, crushed

For the soup:
1 tbsp italian seasoning
1 carton Campbell’s Vegetable Broth
1/2 cup sprouted Tru Roots quinoa
1 large red onion, chopped
1 1/2 cups chopped grape tomatoes
2 bay leaves
2 garlic gloves, crushed

Instructions:
1. Start by making the chicken meatballs. Combine all ingredients and mix.
2. Heat a skillet on medium with 1 tbsp of olive oil.
3. Cook meatballs in the skillet, turn regularly to cook evenly.
4. While the meatballs are cooking, in a large soup pot add the vegetable broth, 1/2 cup quinoa and put on medium heat. Add in the 2 bay leaves and crushed garlic.
5. When meatballs are cooked (no pink throughout) add them to the soup pot.
6. In the same skillet, add 1 tbsp of olive oil and sauté the red onion and grape tomatoes for 7 minutes.
7. Add the tomatoes, onion, and italian seasoning to the soup pot.
8. Allow to simmer on low-medium heat for ~30 minutes or more.
9. ENJOY 🙂

kalesoup

Sweet Spinach Salad

SweetSpinachSalad

This is a great salad to bring to a dinner party. I brought it to my Grandfather’s birthday dinner last night! Best part is that it is quick and easy to prepare 🙂

Ingredients:
1 bag (312g) of baby spinach, washed
1 1/2 cups bean sprouts
1 cup raspberries
1 1/2 cans of mandarin oranges, drained
1 cup pomegranate seeds
1 small red onion, chopped
1/2 cup pecans

Dressing: I either choose to use balsamic or poppy seed.

Stuffed Pineapple Stir Fry!

stuffedpinapple

Ingredients (serves 2):
1 pineapple, cut in half, carved into a bowl and make diced pineapple pieces to add to stir fry
1 cup TruRoots sprouted quinoa trio (multi-colored quinoa)
1/2 red pepper & yellow pepper, chopped
1 cup broccoli, chopped
1 cup asparagus, chopped
1/2 cup mushrooms, chopped
1/2 cup red onion, chopped
1 large chicken breast, boneless & skinless, chopped

Directions:
1. Follow package instructions for cooking quinoa (1 cup quinoa added to 1.5 cups boiling water. Cook for 15 minutes on low).
2. Prepare and cook chicken breast. Cook on stove top on a frying pan with 2 tbsp olive oil until finished (no pink throughout) ~15 minutes.
3. While the chicken is cooking, prepare your pineapple bowls. Cut the pineapple in half and carve out. Dice the pineapple inside to add to your stir fry vegetables (as seen below in pictures).
4. Remove the chicken breast from the stove top when finished.
5. Now saute chopped veggies in a frying pan on medium/high heat for ~10 minutes.
6. Mix in 1/2 cup of diced pineapple in with the vegetables and add back in the chicken to the vegetable mix.
7. Preheat your barbecue to medium heat.
8. While your BBQ is heating up, scoop the quinoa and place into the bottom of each bowl.
9. Add the vegetables/chicken on top of the bed of quinoa.
10. Place the stuffed pineapple bowls on the BBQ for ~7-10 minutes.
11. Remove from barbecue and enjoy!! The natural fruit juices from the pineapple add a delicious flavour to your stir fry mixture 🙂
pineapplehalf
pineapplecarved

TADAH!!!
stuffedpineapple2