no sugar banana muffins



no sugar banana muffins





muffins2





muffins3



Heading on a road trip to the beach and baked these muffins up to nibble on, because road trip snacks are half the fun right? In other news, also heading back to work in two weeks and hoping a freezer stocked with these will ease what will soon be very busy weekday mornings. I like big life events that I can prepare [read: cook/bake] for. This recipe came about as I cruised the kids aisle at the grocery store and found all the snack items to have sugar listed in the top ingredients. I am trying to avoid giving any to our 13 month old. Not entirely, just not on a routine basis. So i whipped these up (I think the photos are from the fourth batch I’ve made this summer) and skipped adding any sugar or maple syrup and don’t even miss it! Naturally sweet bananas and dates work so well together. Feel free to throw in some chocolate chips if you like but we thought these were pretty delicious as is. Recipe makes 12 regular sized muffins, or 16 smaller sized muffins for baby/toddler hands. I just fill the empty muffin cups with water when I bake the second round. These freeze well too, but don’t generally last very long in my house. Topping one with almond butter is my favourite breakfast this week. Wishing you happy summer adventures big and small!

no sugar banana muffins

1 cup oats
3/4 cup flour (or gluten free alternative)
1 + 1/2 tsp cinnamon
1 teaspoon baking soda
1 + 1/2 teaspoon baking powder (use 2 tsp if using gluten free flour)
1/2 tsp salt
5 dates pits removed and chopped into small chunks
1/2 cup walnuts chopped
1 tsp vanillia extract
4 ripe bananas peeled and mashed
1 egg
1/3 cup melted coconut oil

Preheat oven to 375 degrees. Mix wet and dry ingredients in two separate bowls. Combine them being careful not to over mix. Batter should be lumpy. Use muffin liners, or lightly grease the muffin pan with coconut oil or non stick spray and scoop out batter, filling each cup about 2/3 full. I bake these for exactly 17 minutes in my oven and they come out perfect every time. Let muffins cool for a few minutes in pan before removing.

sweet potato smoothie bowl



smoothie bowl



I’m devouring this smoothie bowl as I type and it’s amazing. Slightly sweet and so satisfying. It feels a bit more mindful to eat from a bowl and spoon, rather than chug a smoothie straight from the glass, right?

Summer always feels busy. Our little man is turning 1 in a week, barbecues with family and friends are in full swing, and I am loving the last months of my maternity leave spending a lot of time at the park and local splash pad or cuddled up at home with my babe. I try to incorporate veggies in my breakfast and needed a break from green smoothies. This was a perfect change of pace.

A few tips for this recipe, boil your sweet potatoes the night before and this smoothie bowl comes together in a flash. I just stick them in the fridge cooked and whole and peel them quickly before I toss them in the blender. I added pepita seeds and shredded unsweetened coconut, but chia seeds and any nuts would be delicious. Makes enough for two small smoothie bowls, or one very hungry one!

sweet potato smoothie bowl

Ingredients:
1 pitted date
1 frozen banana
2 small organic sweet potatoes boiled and peeled (or 1 large)
1/2 milk of your choice
1/4 tsp cinnamon
pinch nutmeg
pinch sea salt
1 scoop protein powder
Suggested toppings: shredded coconut, chia seeds, pepita seeds

Combine all ingredients in blender and blitz until smooth.

butter chicken with coconut milk



easy butter chicken





easy butter chicken



Butter chicken tops my list of comfort foods. I had a fierce craving the other day and  crafted this easy homemade version instead of ordering in. This curry was simple to make and amazing to eat. I used a can of coconut milk, instead of the traditional whipping cream and love it all the more for being healthier. The little knob of butter at the end makes the recipe just the slightest bit better. The sauce a bit glossier. A little bit of butter goes a long way. I froze a few containers for busy weeknights and it was perfection. Makes 6 servings.

butter chicken with coconut milk

Ingredients:
2 onions chopped
4 cloves garlic chopped
1 heaping tbsp good quality yellow curry powder
1 heaping tsp cumin
pinch red pepper flakes
1 can of diced tomatoes
1 can coconut milk
4-5 boneless skinless chicken breasts cut into bite-sized chunks
1 tbsp brown sugar
1 tbsp butter
olive oil
salt and pepper
fresh cilantro for topping

 
Coat the bottom of a large pot generously with olive oil. Saute onion on medium heat until fragrant with salt and pepper to taste (approximately 10 minutes). Add the garlic and cook for a minute. Add a touch more oil if needed. Using a wooden spoon stir the curry powder, cumin and chili flakes into the onion, garlic and oil. The goal here is to create an aromatic curry paste. Add a small splash of water if needed. Cook for five more minutes reducing the heat slightly if looks like it’s burning. (Should smell pretty amazing by now.) Add the chopped chicken and coat in curry paste. Pour in tomatoes. Using the wooden spoon again scrape the bottom of the pot to incorporate any bits that are sticking. The acidity of the tomatoes helps here. Add can of coconut milk. Let simmer uncovered for 30-40 minutes, stirring once or twice. Taste test for salt and pepper. Stir in sugar and butter. At this point I let the curry rest on the stove for about an hour to cool and thicken and for the flavours to mingle. Serve over rice or quinoa and sprinkle with fresh chopped cilantro.

flank steak tostadas



flank steak tostados




I love Mexican food. Tostadas are one of my favourite dishes to order in Mexican restaurants so I thought it time to try to bang out a yummy version at home. Since figuring out the recipe, I think I’ve made this at least four times this winter already! You can serve with crispy tostadas, tortillas or lettuce wraps. Flank steak is a reasonable cut of beef at most butchers and using the slow cooker makes it juicy, tender and fall apart. I have also portioned it out, frozen and reheated it and it’s still amazing. Recipes makes 6 servings.

flank steak tostadas

Ingredients:
1.5 – 2 lbs flank steak
2 cooking onions cut into thin slices
2 red bell peppers cut into strips
1 tbsp cumin
1 1/2 tsp chipotle powder
1 1/2 tsp garlic powder
6 dashes of your favourite hot sauce
salt and pepper
drizzle olive oil

Serving:
chopped cilantro, crumbled feta cheese, salsa and lime slices, plus tostadas, tortillas or lettuce wraps

Cut flank steak into chunks roughly the size of a hockey puck. This makes it easier to shred after cooking. Slice onions and peppers into strips. Combine cumin, chipotle and garlic in a small bowl.

Coat bottom and sides of slow cooker generously with olive oil. Layer all the onions on the bottom and sprinkle with salt and pepper. Top the onions with the flank steak pieces and sprinkle with spice mixture and hot sauce. Layer the red peppers on top of the flank steak. The moisture from all that veg makes the meat juicy and I serve the cooked onions and peppers with the meat too. Cook in slow cooker for four hours on high. Once finished cooking remove lid, let cool slightly and shred with two forks. Let shredded meat and veg sit in remaining liquid in slow cooker for a few mins before serving to absorb some of the flavourful liquid. Serve with toppings and tostadas, tortillas or lettuce wraps. Freezes well too. I add a few spoonfuls of the remaining liquid before packaging for freezing to keep the meat juicy and moist.

best kale caesar salad



kale caesar



I brought kale into my life with this recipe! Two years of tinkering with the recipe and I thought it time to share. The secret tricks are fresh lemon juice and a very quick massage of the kale. Unlike most salads, the kale leaves hold up to the dressing, and once tossed and dressed this salad tastes better an hour after mixing or a few days later. It’s a great side dish for just about any protein, or stirred into quinoa for a quick quinoa salad. Hello leftover lunches.

best kale caesar salad

Ingredients:
head of kale washed and chopped into 1 or 2 inch strips
1/4 cup olive oil
juice of 1 lemon
salt and pepper to taste
1 and 1/2 tsp honey or substitute like maple syrup or agave
1 and 1/2 tsp dijon mustard
3 cloves garlic finely chopped
pinch red pepper flake
3/4 cup grated parmesean cheese (half goes in dressing, half on top)

I find it easiest to chop the kale, then wash it in a salad spinner. Another quick trick is to measure the olive oil and whisk the dressing together in the same glass measuring cup. Less clean up! Combine all ingredients for the dressing, reserving half of the grated parmesean. Pour the dressing over the clean chopped kale in a large bowl. Massage the dressing into the kale (30 seconds max). Top with remaining cheese and that’s it. I have made this dozens of times and find it tastes best after hanging out covered with cling wrap in the fridge for an hour or two, or the next day.

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