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

 

 

Easter Quinoa Crunch Bites

If you follow my instagram, I just posted a Instagram story making this recipe. Watch the clips and you will see how quickly you can whip up these Easter treats! They are simple and fast to prepare. So if you’re in a hurry, definitely try out this recipe for the weekend. They are always a hit with my family… we just add the mini eggs as a treat for Easter.

easter cookies 3

What you will need:

  • 2 Camino 55% chocolate bars
  • 1 1/2 cups GoGo Quinoa Puffed Quinoa Cocoa Cereal (or a puffed rice cereal)
  • 2 small bags of mini eggs
  • Optional: ground sea salt to taste (some of us love a little sweet and salty!)

Directions:

  1. In a small saucepan on low heat, melt the dark chocolate.
  2. While the chocolate is melting, add 1 cup of quinoa cereal to a large mixing bowl.
  3. When the dark chocolate is thoroughly melted, pour the chocolate into the mixing bowl.
  4. Mix the ingredients with a spatula until all of the quinoa is covered in the chocolate. Add your other 1/2 cup of quinoa and do the same thing.
  5. Set aside the mixing bowl. Chop up one small package of mini eggs.
  6. Add the crunched mini eggs into the bowl.
  7. Form into bite-sized cookies on a baking sheet lined with parchment paper.
  8. Using your other bag of mini eggs, add a mini egg on the top of each cookie.
  9. Chill in the freezer or fridge.
  10. When the chocolate has fully hardened, remove from the fridge, and enjoy 🙂

easter cookies

Homemade Granola + David’s Tea

limited ingredient granola

I have very limited ingredients in my apartment here in Laos. I don’t have access to all the same spices/ingredients as I do at home in Canada. If I can find them here many are very pricey because they are imported. BUT there’s always a way to make things work with what you have! I was craving a granola/trail mix to top on my smoothies, yogurt, and to snack on throughout my work day. This granola mix is quick to make, free of any refined sugars, has no added oils/fats, and it is so tasty! My secret ingredient to adding the best flavour to this mix is David’s Tea!!

In a small skillet on low-medium heat, (I would prefer to cook granola in the oven but I don’t have one…. so toasting it slowly on the stove top is a great alternative!) combine the following ingredients:

1 cup oats
1/2 cup nuts (I used pumpkin seeds,almonds, and a cashew nut mix)
A handful of raisins
1/4 cup dried pineapple, chopped/diced
1.5 tbsp David’s Tea Banana Nut Bread Tea (SO delicious to drink and EAT!)
1.5 tbsp maple syrup, drizzled throughout.

Continue mixing the ingredients around in the skillet until the oats begin to brown. Once browning, turn the burner off. Allow to cool. Store in an air tight container… or get snacking! 🙂

David’s Tea creates so many amazing tea flavours. Banana Nut Bread and Forever Nuts are my two favourite flavours at the moment and I packed them to bring with me to Laos. Their teas are always bursting with flavour. Sometimes when I am craving sweets I will just have a cup of tea. Banana Nut Bread and their Birthday Cake flavour are really good at putting those cravings to a stop! They are delicious.

The Banana Nut Bread flavour contains small chunks of dates, banana, and almonds. It is delicious as a tea, to add to granola, or even cook it mixed into your morning oatmeal (so yummy). You won’t be disappointed.

Until next time…
xo
B

5-Minute Dip! Holy Guacamole

Guacamole 1

Ingredients:
1.5 medium sized avocados
1 tsp lemon
1/2 tomato, chopped/diced
1/4 red onion, chopped/diced
1 garlic clove, crushed
1 tsp cilantro, chopped (add more if you’re a cilantro lover unlike me!)
Pinch crushed ground pepper
Pinch crushed sea salt

Directions:
1. Mash the avocados and combine with the rest of the ingredients.
2. Serve with crackers, veggies, pita, or whatever your heart desires 🙂
3. Store in the refrigerator covered to prevent browning (the lemon will also help to prevent oxidation).
guacamole 2

Dark Chocolate Brown Rice Crunch Cookies 

I created these crunch cookies with the unhealthy (tasty) macaroons in mind. The difference is that this version uses real and healthy ingredients.  

What you will need (makes ~12 cookies):

1 cup brown rice crisp cereal  (I used OneDegree foods Vegan Sprouted cereal found at Bulk Barn)

1 cup dark chocolate wafers, melted (>70% cacao)

1/2 cup unsweetened shredded coconut

1/4 cup dried cranberries 

Instructions:

1. On a stove-top on medium heat, melt the dark chocolate wafers in a pot. Continuously mix until completely melted. Turn the burner off. 

2. Add 1 cup brown rice cereal into a large mixing bowl. 

3. Pour 1/2 cup of melted dark chocolate into the mixing bowl and stir to coat the crisps. 

4. Add the coconut and dried cranberries to the bowl and continuously mix to coat the mixture in dark chocolate. 

5. On a baking sheet or plate lined with parchment paper, spoon the mixture into cookie sized nests. 

6. Place in the refrigerator, keep chilled, and eat chilled.