Strawberry Banana Muffin Cake

I have many wonderful memories strawberry picking with my mom for as long back as I can remember. Yesterday we continued the tradition and took my three boys. On the way home one of my sons asked to make strawberry banana muffins and another one wanted to make strawberry cake…so today we did both in one. This recipe could be used for muffins or in the way we baked it as a cake. However you choose to make it, it will be a guaranteed hit!

Ingredients

1 cup steel cut oats

1 cup whole wheat flour

1 cup unbleached all-purpose flour

1/3 cup brown sugar

1/4 cup Manitoba Harvest Hemp Hearts

2 tsp. baking powder

1 tsp. cinnamon

1 cup coconut milk (or buttermilk)

2 eggs, beaten (or 4 egg whites)

2 Tbsp. agave syrup

1 tsp. vanilla

2 large (or 3 small) bananas, mashed

2 cups of diced or sliced strawberries

Instructions

  1. Combine all dry ingredients (oats, flours, sugar, hemp hearts, baking powder, and cinnamon) in a bowl and set aside.
  2. Mash bananas, then add milk, eggs, agave, and vanilla to it.
  3. Add wet ingredients to dry ones and stir until all dry ingredients are moistened. Try to not over stir.

If making the cake version…spoon batter into a round or square pyrex and then add strawberries on top. Bake at 375 F for 50-60 minutes (or until a knife comes out clean of wet batter). You could also bake the cake without the strawberries on top and add them afterwards as a topping. The cooking time would need to be reduced if this was done to about 40-45 minutes.

If making muffins…spoon into muffin tin and add a few strawberry pieces on top or just inside of each muffin. Bake at 375 for 18-20 minutes for mini muffins OR 22-25 minutes for medium size muffins.

This is a wonderful recipe to have children help you with. You can measure the ingredients out ahead of time and then have them mash the bananas, dice the strawberries, mix all the ingredients together, and place the strawberries on top.

Hope you enjoy!

Until next time…stay healthy!

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Heart Healthy Pasta

My boys LOVE pasta but I often worry that the meal will not offer enough protein and vegetables so I have come up with several blender pasta sauces so all their nutrition needs are met in one simple bowl. Here is one I developed last weekend that was a huge hit so I wanted to share.

The tomato base offers lycopene which is a cancer fighting antioxidant.

The hemp hearts offer a source of complete protein which means all essential amino acids are present and a source of omega 3 fatty acids which are wonderful for growing brains in children and promoting heart and mental health in adults. They also act as an anti-inflammatory.

The feta cheese is a lower fat cheese that offers a creamy texture and taste and a source of complete protein.

Nutritional yeast offers a cheesy flavour as well and a great source of vitamin B12.

Spinach and kale are packed with nutrition!!!

Ingredients

1 jar low sodium pasta sauce (any flavor is fine)

1/3 cup Manitoba Harvest Hemp Hearts

1/2 cup feta cheese, crumbled

1 Tbsp. nutritional yeast

1-2 large handfuls of spinach or kale

Instructions

Blend in a blender and pour over pasta. I have a vitamix and blend my sauces on the soup setting to warm them up but this is not necessary if you don’t have a blender that heats.

Hope you and your family enjoy this as an easy meal sometime soon!

Until next time…stay healthy!

 

Mother’s Day Pancakes

I absolutely love pink…it just makes me smile. And my kids love pancakes. So for Mother’s Day brunch I decided to create a pink pancake recipe that everyone would enjoy. The best part…they helped me make it and kids in the kitchen is the best Mother’s Day gift I could ask for. Here is the recipe in case you want to try it too.

Ingredients

1 and ¼ cup milk (any milk is fine…buttermilk, cow’s milk, coconut milk, almond milk….etc.)

1 cup frozen strawberries or raspberries

2 eggs (or 4 egg whites)

1/4 cup grapeseed or canola oil

¼ cup Manitoba Harvest hemp hearts

¼ cup chia seeds

¾ cup unbleached white flour

1 and ¼ cup whole wheat flour

2 Tbsp. baking powder

Instructions:

  • 1) In a mixer of your choice (Vitamix, Blentec, Ninja, etc.) blend together 1.25 cups milk of your choice (I like to use coconut milk), 1 cup frozen berries, ¼ cup hemp hearts, ¼ cup oil, and 2 eggs (or 4 egg whites). Set this aside
  • 2) In a separate bowl mix dry ingredients (flours, baking powder, and chia seeds) together.
  • 3) Pour wet ingredients into dry and mix together…but don’t overmix.
  • 4) Cook pancakes on a frying pan of your choice. I prefer an electric one as I find they are less likely to stick or burn.
  • 5) Serve with your choice of yogurt and fruit for a delicious and nutritious meal for mom!

Until next time….stay healthy!

Red Curry Bean, Lentil, and Vegetable Stew

May has started out wet and chilly where we live which is keeping me interested in making warm soups and stews. I developed this recipes recently and it is not only packed with nutrition but also a ton of flavor and a bit of heat to warm you right through on a cold wet day. If you like curry…this is a must try!

Ingredients

2 cups dry mixed beans

1 cup red lentils

3 cups vegetable broth

2 cups coconut milk

½ red cabbage

1 sweet or red onion

3-4 large celery stalks

2 yellow zucchinis

2 green zucchinis

1 Chinese eggplant

3 Tbsp. Avocado oil (split into 2 portions)

2 Tbsp. nutritional yeast

1 Tbsp. red curry powder

1 tsp. paprika

1 tsp. cinnamon

Instructions

  1. Rinse and drain beans and lentils and then soak in warm water for 2-3 hours. Once beans are ready, you can move forward with the rest of your recipe.
  2. Dice onion and place at the bottom of a large pot. Sautee the onion on medium heat in 2 Tbsp. of the avocado oil. Add diced cabbage and celery as you have it ready. Once they are softened add diced zucchinis and eggplant and stir together.
  3. In a separate dish mix together red curry powder, paprika, nutritional yeast, cinnamon, 1 Tbsp. avocado oil, and stir together. Then add this into the pot. Once all vegetables are coated well, add the beans and stir thoroughly.
  4. Add the vegetable broth and stir and then let simmer on low for 1 hour stirring every 15-20 minutes. Add coconut milk and let simmer for an additional hour (or more) until it reaches desired thickness and beans are to desired softness.

My favourite way to enjoy this stew is heated and topped with dollup of coconut or vanilla yogurt. It would also be great warm or cold in a whole grain wrap!

Until next time…stay healthy!

Mixed Bean and Barley Vegetable Stew

This is a simple vegan recipe that makes a nice stew allowing for versatility of its use. It can be consumed on its own, on top of rice or quinoa, on top of a salad, in lettuce wraps, or pureed with a bit more liquid and eaten as a soup. So whether you were hoping to find a recipe for meatless Monday, Taco Tuesday, Wellness Wednesday, Thrifty Thursday, Fast Friday, Soup Saturday, or Stay-at-home-Sunday…this recipe could fit them all! My favourite way to enjoy it is on top of a spinach salad with a dollup of tzatziki on top and a sprinkling of The Chicago Spice House Moroccan Seasoning.

Bean Barley Stew

Ingredients

1 cup lentils

2 cups mixed beans

1 cup barley

2 cups sliced mushrooms

2 zucchinis, diced

1 red onion, diced

1 cup vegetable broth

1 cup dry white wine

1 cup water

2 Tbsp. nutritional yeast

1 tsp. truffle or sesame oil

Instructions

  1. Wash, drain, and then soak the lentils and beans in warm water for 2 hours.
  2. When read rinse them again and place in a pot. Add barley, fresh water, broth, and wine (or additional broth).
  3. Heat on medium and add in the remainder of the ingredients. Keep at a rolling boil for 30 minutes, then reduce heat to low and let simmer for about an hour or until liquid has boiled off. Additional spices or herbs can be added during this time or at time of serving is a variety of flavours is desired.

Until next time…stay healthy!

 

 

 

Mango Curry Chicken Pizza

I grew up eating traditional pizza, but for years now I have not enjoyed it. Don’t get me wrong, I like pizza…but I like it dressed up in new ways. I love BBQ chicken pizza with roasted broccoli and red onion. I love Mediterranean pizza topped with grapeseed oil, garlic cloves, arugula or spinach, sundried tomatoes, and black olives. And one of my all time favourites is this Mango Curry Chicken Pizza packed with flavor and nutrition your whole family will love!

Ingredients:

1 Whole wheat pizza crust

1-2 chicken breasts (cubed or sliced)

1 cup Pizza sauce or Tomato sauce

3-4Tbsp. Tandoori curry paste (or 3-4 Tbsp. avocado oil mixed with 2-3 Tbsp. of red curry powder…I like the one from Chicago Spice House)

1 Tbsp. Honey or Agave

1-2 tsp. Pureed garlic

1 Red pepper (sliced)

1 Mango (sliced)

½-3/4 cup old cheddar cheese (shredded) OR Daiya dairy free cheese

Instructions:

  1. Preheat oven to 400 degrees F
  2. Mix together tomato sauce and tandoori curry paste (or oil and curry mixture).  Spread this over pizza.
  3. In a non-stick fry pan, cook chicken breasts in water until no longer pink inside.
  4. Drain excess water, and then add the garlic, remaining curry paste and honey or agave.  Mix together and cook until warmed through.
  5. Spread over pizza, cover with diced red peppers and pieces of  mango.  Sprinkle with cheddar cheese (preferably low fat) or Daiya dairy free cheese.
  6. Heat in oven until cheese is melted and toppings are heated through. I find 15-20 minutes works well.

I like to serve this with a fresh arugula salad topped with diced green apple, halves red grapes, almonds, and a honey mustard dressing but you could pair it with any salad or just cut up fresh veggies.

Until next time….stay healthy!

Peanut Chicken

I had a few girlfriends over for Thai food last weekend and it reminded me how much I LOVE peanut sauce. I also realized that since my kids love peanut butter they would likely love any dish made with it. So I decided to work on a recipe this week for a “kid friendly” (aka not too spicy) Peanut Chicken. So for any of my readers who do not have a peanut allergy in your home…I hope that you enjoy it too!

Ingredients

6 Boneless, Skinless, Chicken Breasts

2/3 cup peanut butter (this can be crunchy or smooth)

3 Tbsp. honey

3 Tbsp. low sodium soy sauce

1 Tbsp. sesame oil

1 Tbsp. avocado oil (or for a coconut flavor addition, you can use coconut oil here)

1 tsp. pureed garlic

1 tsp. curry powder

Instructions

  1. Slice or dice chicken breasts and place into a baking dish.
  2. Mix all sauce ingredients together until smooth.
  3. Add sauce to chicken. You may wish to add water at this time to thin it out as well.
  4. Bake at 375 Degrees F for about 35-45 minutes or until the chicken is cooked through. The smaller the pieces, the faster the chicken will cook.

Variations and Serving Suggestions: 

  1. Diced up peppers, onion, mushrooms, and other veggies could also be added into the chicken dish while it cooks.
  2. This could be served over rice or rice noodles with stir fried or steamed veggies.
  3. This could be served with flat bread and a large salad.
  4. This could be served with potatoes or sweet potatoes and your choice of vegetable.
  5. Make a lunch for the next day with any leftovers.

As always, feel free to add a twist that will make it perfect for your family.

Until next time….stay healthy!