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Healthy Baked Bananas

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I have a wicked sweet tooth, and often just have to indulge, but I don’t want my treats to completely derail me from healthy eating (ok, there’s sometimes a place for a delicious doughnut from a local shop, or a slice of chocolate cake).

This healthy baked banana has no added sugar, just what’s naturally in the banana itself and some stevia-sweetened chocolate chips. You don’t need the typical marshmallows and loads of chocolate. I’ve even topped mine with a few dollops of greek yogurt that I added vanilla stevia to.  Sprinkle with cinnamon, and you’ve got the perfect indulgence.

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Healthy Baked Bananas

Serves 2

1 Banana – cut open lengthwise
Pinch of Cinnamon
A few sliced strawberries or some blueberries
2 tsp unsweetened coconut flakes
Optional: a teaspoon of chopped dark chocolate (I use Lily’s stevia sweetened chocolate chips)

Sprinkle banana with cinnamon and stuff in the rest of the ingredients.
Wrap in tinfoil and roast in the oven at 350 degrees for 15 – 20 minutes or bbq for 10 minutes. Top with some greek yogurt after adding in some stevia and vanilla extract.
Enjoy!

Easy Paleo Friendly Wraps

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I’d been searching for gluten free wraps at my grocery store and could never find anything that I really liked, so I was curious when I came across this recipe. I’ve modified it a bit to make it easier (blend it all in your blender instead of whisking like crazy).  It’s easier than I thought it’d be to whip up a batch of wraps, and they freeze well too, so you can double it and be set for a while.

We used these for shredded chicken tacos, but you could use them in place of crepes for a yummy breakfast or dessert.. Bonus – they’re *kinda* healthy.

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Easy Paleo Wraps

Recipe adapted from Stupid Easy Paleo
Makes 8 6-inch tortillas

2 eggs
2 teaspoons melted coconut oil
2 Tablespoons water
1/2 cup tapioca flour
2 teaspoons coconut flour
1/4 teaspoon sea salt

Blend all ingredients together on high until smooth.

Heat small nonstick skillet (mine was a 6-inch, but 8 works too) over medium heat. When hot, pour in about 1/8 cup of batter and swirl to coat the bottom. Flip when it starts to bubble like the top of a pancake – about 30 seconds). Cook the other side for about 20 seconds and remove to a plate.

Repeat with the rest of the batter.

To freeze, allow to cool completely, then wrap tightly and lay flat.  Defrost in the fridge overnight before using.

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gluten free paleo English muffins

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This is a breakfast game changer right here, especially if you’re avoiding gluten or are trying to stick to a paleo diet.. Not to mention they’re EASY to make. All you need is a microwave and a toaster! You can make one or a bunch of them. You can change up the seasoning. Brilliant! I’m thinking of making some for my 3 year old when she gets off her oatmeal bender, but I’ll have to pretend it’s “raisin bread” since that’s apparently an acceptable thing to put in her mouth. Most picky eater!

These ones are cinnamon raisins, but you could do an herb mix, or add garlic powder and pop an egg on top.. Add some sugar free bacon, and you have my heart!

Thanks so much to Erin over at Living Lean With Erin for this great recipe. Check out all her super healthy recipes!

gluten free paleo English muffins

1 1/2 Tablespoons Almond Flour
1 Tablespoon Coconut Flour
1 Tablespoon Almond or Coconut Milk
1 Tablespoon Unsweetened Apple Sauce
2 Tablespoons Liquid Egg Whites
1/2 teaspoon Baking Powder
1/2 teaspoon oil or ghee
pinch of salt
pinch of cinnamon
Pinch of stevia
8 raisins, chopped

Stir everything together in a small bowl. Transfer to a ramekin that’s been sprayed with non-stick spray. Microwave for 30 seconds then remove when it’s cool enough to handle. Slice in half and toast. Top with almond butter, have a party, make it with other seasonings, add an egg.. the sky’s the limit!

I hope you make this!

Enjoy!

The healthy breakfast recipe you need for your kids

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These pancakes, you guys.. they’re a game changer! Packed with protein AND veggies.. and they can be gluten free. what What?!  Perfect healthier breakfast option for kids and adults too.  I don’t even just feed them to the kids and make myself something else. (You know those gross recipes you’ve tried before? yeah.. yuck).. These are denser than regular pancakes, and delicious.

I end up feeling bad with a dose of bloated when I make my regular light and fluffy gluten-full pancakes, full of white flour and oil.  Not these. These have no oil. They’ve got Greek yogurt, eggs, and VEGGIES!  Today I made them with cooked broccoli. I know, crazy right?  My 3 year old carbaholic rarely eats her vegetables or any protein, so I feel a bit better when I can get these into her.

Top them off with some frozen blueberries defrosted until ooey gooey like syrup.  I’m working on a completely grain-free version too, so stay tuned for that.

Protein pancakes with hidden veggies

  • 4 eggs
  • 1 banana
  • 1 1/2 cup oats
  • 1 cup Greek yogurt
  • 2 teaspoons cinnamon
  • 2tsp vanilla
  • 1c spinach
  • 1 scoop protein powder or Shakeology (optional)
  • A few tablespoons of milk as needed if it’s too thick

Heat non-stick pan over medium heat. Blend all ingredients in blender until smooth. Pour 1/4 cup scoops onto hot pan and cook until bubbles form then start to pop. Flip and cook for another 30 – 60 seconds.

This Makes about 15 pancakes.
21 Day Fix containers: 3 pancakes = approx 2/3 red 1/2 purple 1/2 yellow

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Paleo no-oats-meal

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This!  I’m putting in a bit of effort to avoid grains and dairy (ok, not 100%, just  cutting it down for now).. So when I found this paleo no-oats-meal, I had to play around with the recipe, and I’m in love! It’s sweet, creamy, and delicious.  L loved it just as much as I did. Now to figure out how to hide some veggies in it for her, since she’ll eat all of like 1 baby carrot in a week.

This is comfort food and nourishment in a bowl, definitely with more protein than your average bowl of oats.  Stay tuned for some variations on this fabulous basic recipe.

Paleo no-oats-meal

1/4 cup almond meal
1 mashed banana
2 eggs
1/4 cup unsweetened almond milk
2 tablespoon ground flax seeds

Optional add-ins or toppings:
You can add in any of these items to make different flavors:
Fruit, like diced apple or blueberries
cinnamon or nutmeg
Pumpkin puree
nuts
seeds

Blend all ingredients until smooth, then transfer to a small saucepan set over medium-low heat. Or blend right in the pot with an immersion blender.
Stir constantly until the mixture starts to thicken and just barely starts to bubble – about 4 minutes.
Remove from heat, pour into a bowl or two and top with whatever strikes your fancy.
Enjoy!

Clean Cheats Iced Latte

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Summer is in full swing here, with record breaking heat. The kids are done school, with a good 2+ months off, and I’m finding ways to sneak some relaxation into busy days full of taking care of the family, changing diapers, constant breastfeeding, and cooking.

There’s been lots of dips in the pool, and THIS! This iced latte is amazeballs. It makes my mornings (or afternoons, let’s be honest) sparkle! And there’s like 15 calories in the whole thing! Clean cheats for the win!

What’s a clean cheat? Something that tastes so good that you feel like it must be unhealthy, when in reality it’s not messing with your nutrition goals at all.

Alright, go make this iced latte and take a 10 minute break. You earned it!

Clean Cheats Iced Latte

1 cup ice
2-3 drops stevia – try a vanilla or caramel one for fun
3/4 cup extra strong cold coffee
3/4 cup unsweetened cashew milk
A dash of cinnamon

Fill cup with ice, add stevia drops followed by coffee and cashew milk. Stir then top with cinnamon.
Enjoy!

*The stevia I used is Toffee Caramel, like this one, but I’ve heard great things about this sweet leaf version.

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The best healthy Swiss overnight oats

Swiss Overnight Oats

These oats.. wow!  Comfort food in a jar, and so easy to make a whole bunch as snacks or breakfast for the week.  That’s a win in my books!  They’re full of clean-eating goodness, and the perfect fuel, with some great protein, whole grain, fruit, and walnuts.

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I used to be oh-so-sceptical of overnight oats in general.  It just seemed so wrong to eat them without any cooking. I’d never really heard of raw oats until it became an internet fad.  I tried a few recipes and wasn’t really sold.  This one’s different.  The sweetness of the apple and banana, the creaminess of the Greek yogurt, and the lovely crunch of the walnuts really makes it perfect.  Bonus – it fits into the 21 Day Fix meal plan that I’m trying to stick to.  

Give them a spin!

This recipe makes 2 servings, or one really large serving.

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Swiss Overnight Oats

Recipe from Autumn Calabrese of the 21 Day Fix
Serves 2

1/2 cup rolled oats
3/4 cup almond milk
3/4 cup Greek yogurt (0% or 1%)
1 teaspoon vanilla
cinnamon to taste
1/2 small apple
1/2 medium banana
8 walnut halves, chopped
3-4 drops liquid stevia (optional)

Pour everything into two 2cup jars, containers, or bowls, and stir to combine well.  Let sit in the fridge for at least 3 hours, or up to 4 days.  Enjoy!

Containers:
Each serving is roughly: 1/2 red, 1/2 – 3/4 purple, 1/2 blue, and 3/4 yellow.

Swiss Overnight

Healthy Mexi Breakfast Sandwiches {for the freezer}

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If you’re at all like me, mornings can be a chaotic rush of waking up, showering, making sure the baby doesn’t eat soap, getting her ready for the day, and finally cramming some food into my body.  I am SUPER excited about this recipe. Like.. it’s awesome! Really!

I’ve found a really delicious healthy make-ahead-and-freeze recipe for breakfast sandwiches.  These things are super tasty, and fast to whip up.  I made a dozen yesterday while Nathan was giving L a bath, and now they’re waiting in our freezer for the next busy morning.  Just pop them into the microwave for a minute or two, and you’re golden.

I wanted to keep them healthy but high in flavour, so I’ve used whole-wheat English muffins, an egg, a thin slice of light mozzarella, some Canadian (back) bacon, salsa, and cilantro. Pow! Super flavourful! The salsa was a great idea, adding very few calories, but a ton of flavour!

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The eggs I baked in a muffin top pan, so I cooked them all at once in a matter of 10 minutes!

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Healthy Mexi Breakfast Sandwiches for the Freezer

12 Whole Wheat English Muffins
12 Eggs
12 slices Canadian Bacon
12 thin slices light mozzarella or cheddar cheese
1/2 cup Salsa
1/2 bunch Cilantro, roughly chopped or leaves picked off
Pepper

Preheat oven to 350F. Spray 2 muffin top pans, or large muffin pans or ramekins with non-stick spray. The muffin top pan above works best, based on my experiments!  Crack an egg into each space, and break the yolks with a knife.  Add some freshly ground pepper and bake for 10 minutes.

Meanwhile, fry the Canadian Bacon over medium heat for 2 minutes/side. It’s pre-cooked, so you’re just trying to brown it a bit.

Slice open the English Muffins and top each side with 1 teaspoon salsa, some cilantro leaves, a cheese slice, and the cooked Canadian bacon. When the eggs are done, pop one onto each, and close your sandwich.

Allow to cool for 10 minutes, then wrap with cling wrap or parchment paper and freeze.

To cook from frozen: Unwrap and place on a plate. Cover with a piece of paper towel or microwave cover, and microwave 1 1/2 – 2 minutes on high heat.

To cook from fridge temperature: Unwrap and place on a plate. Cover with a piece of paper towel or microwave cover, and microwave for 1 minute.

Enjoy!

Source: Adapted from The Yummy LifeMexi Breakfast Sandwiches

Cucumber Hummus Turkey Roll-ups

Cucumber rollups

This! Such a great snack. It takes minutes to make, has some great protein, and tastes delicious (and no, I wasn’t even starving, so this is legit).  If you’re searching for a healthy snack and a way to get a bit more veggies into you, try out these cucumber hummus turkey roll-ups.  You could also sub in zucchini and/or ham.  This is a perfect 150 calorie snack!  (And you get double of what’s pictured here).

Busy mamas (or the ones with newborns, like me), you can whip up a big batch of these in just a few minutes and pop them in the fridge for emergency snacking.

Speaking of newborns.. yep, I had my wee little Andrew 2 weeks early.  I’m not sleeping much (4-5 hours, which is an improvement from 1-3 hours), but I’m sure smitten.  He likes to be snuggled, and that’s about it.

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Back to these roll-ups.. Make them.. ready, set, go!

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Thinly slice some cucumber or zucchini, spread on some hummus, top with turkey or ham pieces, and roll! Or save time and eat them flat.  So easy!

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cucumber hummus turkey roll-ups

A 4” long piece of cucumber
2.5 Tablespoons hummus
3 oz turkey breast

Thinly slice the cucumber vertically into strips (use a sharp knife, or a vegetable peeler).  You’ll have 12-15 strips.

Spread some hummus onto each slice, top with pieces of turkey breast, roll, and enjoy.

5 minute strawberry banana frozen yogurt

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Searching for some healthy treats now that we’re all feeling the need to eat a bit lighter after the last 3 months of food crazies?  Yeah, me too.  I still want a little something sweet and delicious, and this fro-yo really hit the spot.  Strawberries, bananas, and yogurt. Om Nom!  Sweetened with agave. You could use some stevia in place of some of the agave too.

Can we talk about babies for a minute though?  I’m going to have a baby soon! CRAZY! I mean, nothing new, I’ve been pregnant for 8 months.. I’ve had a baby before.. but having a toddler and a newborn? eek!  Not ready!  How do you become ready?  I’m not sure that’s a thing.  I think we’ll just be winging it, no matter what.  But really, you should see my freezer because it’s pretty much stuffed to capacity with portioned out dinners. Yep, I’m that lady.  Preparing for baby is all about food in this house.  Baby bedroom? meh.  But a full freezer is a MUST.  I still have so much I want to make.

I portioned a bunch of this frozen yogurt treat out so I can pop one into a bowl anytime.  I just used a silicon muffin pan. Perfect!  They’re all waiting in a ziplock bag for my next strawberry craving. 15 minutes to soften up a bit. I can handle that.

5 minute strawberry banana frozen yogurt

4 cups frozen strawberries
1 frozen banana in chunks
6 Tablespoons organic agave
1 cup plain non-fat yogurt (regular or Greek)

Dump everything into a food processor or high power blender and blend for about 5 minutes, or until smooth and creamy. Scrape down sides as needed.

Serve immediately or freeze. Just remember that it’ll harden up in the freezer, so you’ll need to let it soften for 15 or so minutes before serving.

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