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

 

 

PB Oatmeal Chocolate Chip Energy Bites

Happy Friday followers! I created this recipe because I recently tried the “Energii Bites” at Freshii and fell in love. I had to re-create them! I think based on my taste investigation as to what they use to create their bites… I came up with a recipe that tastes almost identical.

I added in some chia and flax meal for an additional fibre and healthy fat source. This is my favourite energy bite recipe I’ve created so far (…..that’s not chocolate). It’s a quick one bowl recipe to whip up… with no cooking (winning!). These bites are a great way to curb your cravings during an afternoon work day or fuel you through a weekend hike.

Energii bites

Ingredients (makes ~20 bites):

  • 1 + 1/4 cup large flake oats
  • 3/4 cup shredded unsweetened coconut
  • 1/4 cup mini dark chocolate chips
  • 1/2 cup peanut butter
  • 1 tsp flax meal
  • 1 tsp chia seeds
  • 1/4 cup honey
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract

Instructions: 

  1. Add 1 cup oats into a large mixing bowl. Begin to mix in the rest of the ingredients one at a time. Save the remaining 1/4 cup of oats and chocolate chips to mix in at the very end.
  2. Roll into bite-sized balls and store in the refrigerator.
  3. Store up to 5-7 days.
  4. Enjoy chilled!

Nutrition information per bite:

~90 calories, 5g fat, 8.5g carbohydrates, 3g protein, 4g sugar

Heart Healthy Quinoa Greek Salad

image.jpegJune is Stroke Awareness Month. As the Nutritionist for Sobeys, we are partnering with the Heart and Stroke Foundation to offer you Wellness classes every Monday night of June. Last night our first class topic covered the basic of eating healthy, cholesterol, and nutrition tips that may help reduce your risk of stroke.

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The recipe that I prepared for my Heart and Stroke class last night was a Quinoa Greek Salad that I had altered from the Heart and Stroke’s recipe online. This recipe is fresh, easy, and delicious for summer. It ensures to include all the heart healthy ingredients and can be used as a main dish or a side to any dinner.

I made sure to add in a few of my favourite items. For example:

Chickpeas: A great plant-based source of protein and fibre. The bean I’m sure you know by now is my ultimate favourite! This item has 13g of fibre per 1 cup. 

Avocados: A great source of heart healthy unsaturated fats and soluble fibre (6.7g fibre per 1/2 avocado).

Red & Green Pepper: Peppers have high antioxidant and vitamin C content. This means they will fight off pollutants (free radicals) in the body that can cause cell damage.

Black Olives: Are low in a cholesterol. A source of dietary fibre, iron and copper. However, olives are high in sodium. Make sure to rinse and drain the olives before using them in this recipe and don’t overdo it. Slice them in to thirds to make a smaller amount go a long way.

Heart Healthy Quinoa Greek Salad Recipe

(Serves 10 people as a side dish)

Ingredients:

  • 1 cup uncooked quinoa, cook and chill
  • ½ cup red pepper, diced
  • ½ cup green pepper, diced
  • ½ cup cucumber, chopped
  • ¼ cup green onion, diced
  • ¼ cup black olives
  • ¼ cup red onion
  • ½ avocado, sliced, diced
  • 1 cup grape tomatoes, halved
  • 1/3 cup feta cheese (reduced fat if available), rinse and drain to remove sodium.
  • Optional: Add a fibre and protein boost with ¼ cup rinsed and drained chickpeas or add a salted crunch with roasted chickpeas!

Dressing:

  • ¼ cup lemon juice
  • 2 tbsp olive oil
  • 1 tsp minced garlic
  • ½ tsp basil fresh
  • Ground sea salt and pepper to taste

Instructions:

  1. In a small pot, cook 1 cup dry quinoa as per package instructions.
  2. When quinoa is fully cooked, remove from heat and allow to cool. Place in the refrigerator while you are preparing the rest of your ingredients.
  3. Prepare diced vegetables and crumble feta cheese.
  4. Whisk together dressing ingredients.
  5. In a large mixing bowl, stir the veggies and cheese into the cooled quinoa.
  6. Pour the dressing over quinoa mixture and toss.
  7. Enjoy!

 

Take aways from our class: 

  • Choose foods lower in sodium (less than 15% Daily Value, always read the nutrition facts label!)
  • Choose healthy fats (UNSATURATED fats), avoid saturated and trans fats where possible.
  • Choose high fibre foods, soluble fibre has been found to have a greater impact in lowering cholesterol compared to insoluble fibre
  • Choose lean protein sources: fish, chicken, turkey, lean meats
  • Avoid highly processed foods and sugar-sweetened beverages
  • Watch out for canned food items, they tend to be high in sodium
  • Limit added sugars: less than 12 tsp or 48g of added sugar a day!!

 

Thank you all so much to those of you who came out to our first Heart and Stroke Awareness Month Class at Stratford Sobeys last night! It was so much fun sharing my knowledge with all of you who are so eager to learn. We will be offering these classes every Monday night at 6:30 PM here. Please email me for more information if you are local and would like to attend! brooke@ateaspoonofbliss.com

 

Layered Nacho Dip (With a healthier twist!)

nacho dip.jpg

Don’t we all get the cravings for all the summer snack foods when this beautiful weather comes around? … Dreams of s’mores, homemade pizza pockets on the campfire, chips and dip?

I think most of us can relate. Today I thought I would re-create the fabulous nacho dip my family used to make when we were kids… sour cream, cream cheese, salsa, allllll the cheese. This version is just as fantastic but packed with less calories and more nutritional benefits!

I made a few healthy swaps to the traditional well-known nacho dip and voila! It was a hit. Plain non-fat greek yogurt is a great swap for sour cream as it is packed with protein, calcium, and has no fat. The added black beans give a fibre and protein boost to this dish. Meanwhile, the peppers and tomatoes fire up the antioxidant content and Vitamin C! Give it a try

Ingredients:

Bottom Layer 5:

  • 500g (1 small tub) plain 0% fat Greek yogurt
  • 2 tbsp taco seasoning (I used Simply Organic’s Taco Seasoning.. great ingredients).
  • 2 1/2 tsp honey
  • 1/4 tsp chili powder
  • 1/4 tsp lime
  • 1 tbsp Vegenaise (vegan mayo, or mayonnaise of choice)
  • 1/2 tsp ground pepper
  • ground sea salt to taste
  • *mix all ingredients together in a bowl*

Layer 4:

  • 1/4 large onion, diced and chopped finely
  • 1-2 large avocados, smashed and mashed
  • 1/2 tsp garlic powder
  • 2 tsp lime juice
  • 1/2 tsp cumin powder
  • Ground pepper and sea salt to taste
  • *Mash all ingredients together in a bowl – guacamole consistency*

Layer 3:

  • 1 1/2 cup black beans, rinsed and drained
  • *Layer on top of the avocado layer*

Layer 2: 

  • 2 large garden tomatoes, diced and chopped
  • 1/2 red onion, diced/chopped
  • 1 yellow pepper, diced/chopped
  • 1 orange pepper, diced/chopped
  • 1 tsp freshly minced garlic
  • 1 tsp cumin
  • 1 tsp taco seasoning
  • *Dice/Chop and mix together in a bowl and spread over the beans*

Layer 1 (the top):

  • Sprinkle with shredded cheese of your choice.

Instructions: 

  1. Make each layer separately one at a time in their own bowl and mix ingredients together. Starting with Layer 5, once all ingredients are thoroughly mixed, spread into a baking pan or Tupperware container.
  2. Continuing layer 4-1. Adding one layer on top of another one at a time.
  3. Store in the refrigerator until consumption.
  4. Enjoy!

nacho dip1

THE BEST Southwest Dressing (Wholesome Ingredients, Vegan, & Delicious!)

I tried out Vegenaise for the first time back in December…. and fell in love! It is an egg-free mayonnaise. You can opt to use regular mayo or ..I would recommend trying out Vegenaise for this recipe. You won’t regret it. I think it tastes better than the traditional egg mayo. No need to be vegan to enjoy this dip.. it will be a hit with the whole family!

mayo

Ingredients:

  • 1 cup Vegenaise “egg-free mayonnaise”
  • 2 tbsp water
  • 1 tbsp honey or agave
  • 2 tsp apple cider vinegar
  • 2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 tsp fresh minced garlic
  • 1 tsp onion powder
  • 1 tsp ground cumin
  • 2 tsp lime juice
  • Pinch of cayenne

Directions: Mix ingredients together, in the order above, using a whisk. When all ingredients are combined, store in the refrigerator to chill. Serve cold.

*You can top this creamy dressing on salads, sandwiches, use it as a dip for chips, veggies, and much more! It is by far my favourite dressing I have created. Try it out!* This is the same dip that I featured in my sweet potato fry recipe. Great for dipping 🙂

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Cauliflower Pizza Crust

 *This recipe is a low carbohydrate alternative to regular pizza dough.  It can also be made gluten-free.*

TIP: If you do not want to end up eating your pizza with a fork and knife, I recommend going light on the cheese or cooking both sides of the crust before doing your toppings. How? Cook the crust for ~10-15 minutes until browning and then use a plate to remove the crust from the parchment paper. Slide/place the cauliflower crust back on the parchment paper so that the bottom side is now turned up. Bake for ~10-15 minutes again until this side is browning. After both sides are baked – add your toppings and put in the oven one last time.

cooked final pizza
Prep time: 10 minutes.
Crust Cook time: 10-15 mins (more if you are cooking both sides)
Total time: ~40 minutes

Ingredients:

  • 1 bag of fresh or frozen cauliflower florets (500g)
  • 1/3 cup grated parmesan (from container)
  • 2 tbsp spelt flour (or gluten-free flour of choice.. e.g. almond meal)
  • 1 tsp nutritional yeast
  • ½ tsp garlic powder
  • 1 tsp oregano
  • 1 tsp basil
  • ¼ tsp ground sea salt
  • ¼ tsp ground black pepper
  • 1 egg
  • 1 cheese cloth

Instructions:

  1. Preheat the oven to 450F.
  2. Place the chopped cauliflower florets in the food processor. Pulse for approximately 30 seconds until the cauliflower resembles snow.
  3. Place the ground cauliflower in the microwave-safe container. Microwave for 3 minutes covered.
  4. Remove from the microwave and allow to cool.
  5. Place cauliflower on the cheese cloth and ring out as much water as you possibly can. (Squeeze as hard as you can! The more water removed the better your crust will turn out).
  6. When finished removing the water, place the cauliflower in a large mixing bowl.
  7. Add every ingredient except for the egg. Mix.
  8. Add the egg last and stir until the mixture is fully blended together.
  9. When evenly combined, spread and pack down the mixture onto a baking sheet lined with parchment paper. Make into your desired shape.
  10.  Bake for ~10-15 minutes until browning. Remove from the oven.
  11.  Add your favourite pizza sauce, toppings, and whatever your heart desires!
  12.  Bake for 5-10 minutes. Enjoy 🙂

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