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Sunday, July 10, 2016

Flour-less Peanut Butter Banana Bread


I adapted this recipe from this Flour-less Gingerbread Cake recipe and it turned out wonderfully! Peanut butter is literally the best thing ever. And when it's paired with banana and chocolate?
 MAMMA MIA! It's delish.

This banana bread is very light and fluffy. If you want to try another paleo banana bread that is a little more dense compared to this recipe, try my Grainless Banana Bread!

Flour-less Banana Bread


Ingredients:

1/2 C peanut butter
1/2 C banana (very ripe and mashed)
1/4 C maple syrup or honey
2 eggs
1/2 tsp cinnamon
1/2 tsp baking soda
1 tsp vanilla ext.
1/4 tsp mineral salt
2 tbsp mini chocolate chips

Directions:


Preheat oven to 350°, and grease an 8x8" baking pan. Set aside

In a large mixing bowl, combine the peanut butter, banana and maple syrup. Whisk together.

In a small bowl, whisk eggs and combine with the peanut butter mixture.

Add in the cinnamon, vanilla and mineral salt. 

Because this cake is flour-less, it will be very thin and "soupy". Don't worry, it's a-okay. Mixed will and pour into greased pan. 

Bake for about 25 minutes or until a toothpick can be inserted and comes out clean. 

Wednesday, June 22, 2016

Sausage and Kale Breakfast Quiche

This was the first quiche I've ever made, and I'm thrilled to say it was a success!

This quiche is packed with protein so you don't need to worry about a carb crash an hour after you eat. This breakfast will keep your energy fully sustained until lunch. It's a little different from traditional quiches as I've used a zucchini "crust" opposed to a pie crust. Thus making this breakfast paleo and gluten free.

 On the topic of breakfast, lets have a quick conversation (more like rant I'll be honest):

The SAD (Standard American Diet) consists primarily of sugar laden and highly processed cereals, a cup of coffee (often with added sugar), yogurt (which, depending on the size and type of yogurt, can have around 21g of sugar in it!), or maybe a piece of fruit for breakfast. The problem with this kind of breakfast is that it's all sugar! It puts your body into a sugar high as your insulin spikes up to metabolize all the glucose in your blood and comes crashing down quickly afterwards. That's when you'll feel tired and your body will crave even more carbs, as carbohydrates are your body's instant source of energy. So if you have breakfast and it's just a piece of toast, cereal, and a cup orange juice (literally just liquid sugar giving you no nutrients unless it's been freshly pressed in the last 72 hours), that's way too sweet of a morning!

Having your first meal of the day packed with protein and healthy fat will keep you fuller for longer, as these macronutrients take longer to digest in your body. Studies have shown that individuals who eat a high protein breakfast tend to have better appetite control and snack less throughout the day.

This quiche is perfect for the whole family and while I suggest eating it fresh out of the oven, it also tastes great cold and on-the-go on those busy mornings. Don't sacrifice healthy eating even on a busy day!

Sausage and Kale Breakfast Quiche




Sausage and Kale Quiche

Ingredients:

2 medium zucchini, diced into 1/4" rounds
1 tbsp coconut oil (plus more for greasing pan)
1/2 lb ground sausage
1 yellow onion, sliced
2 garlic cloves, minced
2 C kale, chopped
6 eggs, whisked
2 tbsp green onion, chopped

Directions:

Preheat oven to 375°

Lightly grease a pie dish with coconut oil. Evenly arrange the zucchini rounds around the dish to make a "crust"


In a large fry pan, cook sausage. Constantly break up the large pieces of meat and cook until there is no pink

Meanwhile, in a medium fry pan, melt 1 tbsp coconut oil over low-medium heat. Add onion stir to coat the onions in oil. Spread the onions evenly over the pan and slowly cook until they are soft and light brown (about 10 minutes). Add minced garlic and kale and cook until kale is wilted.


In a large bowl, combine sausage with cooked onion and kale mixture. Add whisked eggs and mix well. Pour over zucchini crust and spread evenly. 

Sprinkle fresh cut green onion over quiche and bake for 35 minutes or until eggs have set.

Serve warm! Makes about 4-5 servings

Bacon and Kale Braised Cabbage with Perogies

This simple recipe is mighty flavourful, easy to make, and economical! Can easily feed a family of four. What family doesn't love bacon and perogies? 

If you don't like perogies, you're insane in the membrane. Insane! Got no brain.
That's right, I said it!

But, if you don't want or don't have perigees, you can make this recipe as a side dish. It would be a nice accompaniment to sausages or pork chops.

Bacon and Kale Braised Cabbage with Perogies


Ingredients:

1 lb nitrate free bacon, sliced into small strips (you can also substitute 1 lb ground sausage)
1 head green cabbage, sliced thin
1 yellow onion, minced
2 garlic cloves
1 1/4 tsp himalayan salt
1 C chicken or beef broth
1 bunch black kale, stems removed and sliced thin
perogies
1-2 tbsp butter

Directions:

In a dutch oven, cook bacon over medium heat until crispy (if using sausage, cook until there is no pink). Remove bacon with a slotted spoon and set aside. Leave behind 3 tbsp fat.

Reduce heat to low-medium. Add onion and cook for 7-10 minutes (until transparent). Add garlic, salt and cabbage. Pour broth over cabbage and cover for 15 minutes. Add kale and stir in. Cover for another 5 minutes (or until kale is wilted).

Meanwhile, bring a pot of water to boil. Add perogies and boil until they float. Drain water. 

In a fry pan, melt butter and fry perogies until slightly golden and crispy. Stir and flip often to avoid sticking. 

Dish plate with cabbage and top with fried perogies.


PMS Chocolate Chip Flaxseed Cookies

Hello, fabulous ladies!

We've all experienced PMS. You're bloated, your boobies are sensitive, you're emotional and need to cry, and your stomach is a bottomless pit which makes you eat and eat and eat.. Then that makes you MORE bloated. THEN that makes you feel like a beached whale. THEN your skin breaks out and the cramps start.

No fun!

But the good news is that you don't always have to suffer from PMS. Symptoms of PMS are usually stronger when there is an imbalance somewhere in the body. Each month, a woman's hormonal cycle is a predictable cycle of change. Some fluctuation is totally normal. But when the ups and downs become severe, or when there is a hormonal imbalance (often an excess of estrogen or deficiency in progesterone), the result is water retention, cramps, headache, irritability, fatigue, and/or inflammation.

Some root causes of PMS are: 

Poor diet/nutritional deficiencies
Hormonal imbalances
Food allergies
Stress
Depression
Adrenal/thyroid problems
Poor liver function
Environmental toxins (ex. pesticides/herbicides that contribute to hormonal disturbances)

Some ways to prevent or reduce symptoms of PMS:

As my favourite whole food advocate, Michael Pollan says: "Eat food. Not too much. Mostly plants." Plants help the body detoxify and cleanse excess estrogen, thus decreasing ones susceptibility to PMS. A wholesome diet can significantly increase your general health and overall energy too, so it's a win, win!

Exercise! Exercising relieves cramps because it helps release beta-endorphins, which are internal opioids (basically human morphine). It helps to relieve pain and helps to burn prostaglandins (chemicals released during menstruation that cause muscle contractions) much faster.
The best form of exercise to reduce PMS is aerobic exercise. Do something that gets your heart rate up, like biking, running or even going for a walk. I do yoga and bike often; and I notice that the more physically active I am throughout the month and closer to my monthly cycle, the less symptoms of PMS I have.

Stay hydrated. Staying hydrated is the answer to everything.
I suggest aiming to drink 1L of water per 50 lbs of body weight. This might sound like a lot, but if doing something as simple as drinking alkaline water can help to reduce inflammation and fatigue, then why not, right? Add citrus fruits and herbs like mint or basil to flavour it up! Herbal tea is another option, too.

Avoid processed sugar. Sugar is the devil.
Sugar causes inflammation in the body, murders your immune system, and puts your mood and blood sugar levels on a roller coaster. Go for natural sugars to satisfy your cravings such as fruit or even using honey or maple syrup as sweeteners. If you are going to eat sugar, make sure to consume fat or protein alongside it so your blood sugar doesn't go out of whack!

Why I call this recipe the PMS cookie:

Flaxseeds:  Flaxseeds are packed with omega 3's which reduce inflammation and promotes healthy cell membranes. Flaxseeds also contain lignins which block excess estrogen which can sometimes contribute to PMS.

Flax is high in fibre which helps makes your poo more solid.
A happy poo, means a happy you.

Chocolate: When you're PMSing, you want chocolate. Eating these cookies will solve the chocolate void in your life.

PMS Chocolate Chip Flaxseed Cookies



Ingredients:

3/4 C flaxseed powder (you can make your own by processing 1/2 C flaxseed in a blender. I like making my own powder because it ensures the fragile oils are not rancid)
1/4 C flaxseed
1 C almond flour
1 tsp baking powder
1/2 tsp mineral salt
1 ripe banana, mashed
2 eggs
1/4 C + 2 tbsp pure maple syrup
1/4 C coconut oil
1/3 C mini chocolate chips

Directions:

Preheat oven to 350° and line a baking sheet with parchment paper.

Combine flaxseed powder, seeds, almond flour, baking powder and salt in mixing bowl.

In separate bowl, mix together banana, eggs, maple syrup, and coconut oil.

Combine ingredients together and fold in chocolate chips.

The dough will be very sticky. Scoop into 1tbsp balls and drop onto cookie sheet. Bake for 13 minutes or until the cookie is slightly firm to touch and golden brown.

Enjoy!

Tuesday, June 14, 2016

Raw Lime Pudding

I made this for a Mexican themed night and I'm so happy I did!
It honestly takes no effort to make.. Only complicated part of this recipe is buying the perfect avocado!

Here's how to buy the perfect avocado:

Peel back the small stem at the top of the avocado. If it comes off easily and it's bright green underneath, it's ready to eat! If it is brown underneath it's gone bad, and if the stem doesn't come off easily, it's not ripe yet.

You can also test for ripeness by gently squeezing the avocado (careful not to press too hard or this will cause bruising). The skin should yield with gentle pressure but if it feels too soft, then toss that shit out because a nobody enjoys a rancid avocado!


Ingredients

2 ripe avocados, mashed
3-4 tbsp fresh lime juice
3 tbsp raw honey
pinch mineral salt

Directions


In a large bowl combine mashed avocados, lime juice and honey.


With a high speed food processor or hand beater, mix until smooth. Add a pinch of mineral salt and adjust honey and lime juice to suit your taste buds.

Eat on same day of making and store in the fridge.

Optional topping that I highly recommend: toasted almond flour. Make this my heating up a fry pan over medium heat and spreading 1/4 C almond flour evenly on pan. Stir continuously, until lightly brown. Let cool then sprinkle on top!

Serves 2




Saturday, June 11, 2016

Double Chocolate Zucchini Bread

Zucchini bread!

Yay!

I'm so excited to share this recipe for my double chocolate zucchini bread with you. Something about vegetables hidden into treats makes me so happy. It plays a total trick on your mind.

I promise you can't taste ANY zucchini in this bread. I happen to love zucchini and would eat it everyday and not get sick of it, but not everyone feels that way. And that's fine! That's why this chocolatey grain-free bread is great for picky eaters and kids. This bread is very dense, moist, and filling so it's a perfect snack to hold you over in between meals and also satisfy a sugar craving.




Ingredients:

1 1/4 C almond flour
1/4 C cacao powder 
1/4 tsp sea salt
1/2 tsp baking soda
2 eggs
1/4 C maple syrup
5 drops stevia (I used vanilla stevia, if you don't have stevia add 2 tbsp coconut sugar)
2 tbsp coconut oil, melted
3/4 C zucchini, grated
2 tbsp mini chocolate chips (plus 1 tbsp for sprinkling on top)

Directions:

Preheat oven 350° and grease a 9x5" baking pan with coconut oil

In a large bowl combine almond flour, cacao powder, sea salt and baking soda

In a separate bowl, whisk eggs and add maple syrup. Add stevia or coconut sugar, and coconut oil

Mix wet ingredients with the dry and fold in zucchini and 2 tbsp chocolate chips

Pour into baking pan and sprinkle 1 tbsp chocolate chips over top

Bake for 35-40 minutes 

Let cool completely before slicing! Store in an airtight container in the fridge for up to 1 week






Tuesday, May 3, 2016

Bean Free Sweet Potato Hummus



The idea of a bean free hummus is a little daunting.. It's a very weird concept to take a traditional recipe and change it completely.

Hummus is popular all over the world and traditionally eaten with pita bread. The original recipe is chickpeas, tahini (sesame paste), garlic, lemon, and olive oil. Super simple right?!

Beans these days I'm oooookaaaaay with. I can eat them in a small amount and I try to take a digestive enzyme with alpha-galactosidase in it to help my body out but typically I try to avoid them. I'm far from a bean queen.

This recipe is super simple and I recommend cooking your own sweet potato, but if you're in a rush you can always buy canned pureed sweet potato. Just try to make sure it's in a BPA free can.

Bean Free Sweet Potato Hummus

Ingredients

1 C mashed sweet potato
2 heaping tbsp tahini
1 garlic clove, minced
2 tbsp lime juice
1 tsp cumin
1 1/2 tsp sriracha (optional, but highly recommended!)
1 tbsp olive oil
generous pinch of mineral salt and pepper

Directions

In a food processor or blender, mix together sweet potato, garlic, lime juice and cumin.

Slowly add in sriracha and olive oil and blend until smooth. Feel free to add more sriracha to suit your taste buds!

Will keep fresh in the fridge for up to a week.

It was super sunny when I took this picture which is why the colour of the dip is slightly off from the picture above.