Recipe: Blueberry Banana Bread

Banana bread is one of my favourite treat/snack/breakfast items of all time. I have tried many banana bread recipes and I think I have finally developed the ultimate banana bread recipe that is both delicious  and healthy!

This recipe replaces traditional white flour with whole wheat flour and wheat bran for added fibre to your diet. 

Here are 3 tips to make the best banana bread:
1. Freeze your over-ripe bananas and thaw before making your banana bread.  This will help with the banana mixing evenly in the batter!
2. Try different “mix-ins”.  Replace blueberries with nuts, chocolate chips, or make a plain loaf of banana bread, which is just as delicious! 
3. Bake the batter in a muffin tin for a perfect on-the-go serving size! 

Blueberry Banana Bread

Recipe adapted from: http://allrecipes.com/recipe/whole-wheat-banana-nut-bread/

Makes: 1 9x15 inch loaf

One Serving: 1 - 1inch slice

Ingredients

• 1/3 cup canola oil
• ½ cup honey or white sugar
• 1 tsp vanilla extract
• 2 eggs
• 1 cup mashed bananas
• 1 ¾ cup whole wheat flour
• ¼ cup wheat bran
• ¼ cup flaxseed
• 1 cup frozen or fresh blueberries
• 1 tsp baking soda
• ¼ cup hot water

Directions

1. Preheat oven to 325 degrees F (165 degrees C).
2. In a large bowl, beat oil and honey together. Add eggs, and mix well. Stir in bananas and vanilla. Stir in flour and salt. Add baking soda to hot water, stir to mix, and then add to batter. Mix in blueberries. Spread batter into a greased 9x5 inch loaf pan.
3. Bake for 55 to 60 minutes. Cool on wire rack for 1/2 hour before slicing.

Enjoy!

Recipe: Palak Paneer

Palak Paneer is one of my favourite Indian dishes to have at weddings.  After a long day, I was looking for a quick, easy, and healthy recipe.  This recipe uses fresh spinach and replaces cream with yogurt, making this a wonderfully healthy recipe for a quick weeknight dinner or as a part of a fancy menu.

Nutrition Tip: Spinach is a great source of many nutrients such as folate, calcium, and iron.

I prefer to not blend my spinach completely, giving a different yet appealing look.

Palak Paneer
Recipe Adapted from: pinchofyum.com
Makes: 4-6 servings
One Serving: 1/3 - 1/2 cup

• 2 tsp canola oil
• 1 large onion, chopped
• 1 chili pepper, chopped
• 1 tsp cumin seeds 
• 1 tsp garam masala
• 1 tsp salt
• 1 tsp ginger and garlic paste
• 1 14 ounce diced tomatoes with italian spices
• 3 cups spinach, washed and chopped
• 1/2 cup plain low fat yogurt
• 1/2 cup water
• 8 ounces paneer, cubed

1. Heat the oil in a large pan over medium high heat. Saute the onion and chili pepper until soft and slightly browned. 
2. Add the cumin seeds, garam masala, salt, and ginger and garlic paste. Saute the mixture for 2-3 minutes. Add the diced tomatoes and mix well for about 5-10 minutes.
3. Add the spinach to the skillet and saute for 3-5 minutes, or until spinach has wilted. Remove from heat. 
4. Using a hand blender, blend the curry using a few pulses until you get the desired consistency (I prefer it not completely smooth). 
5. Return skillet to medium high heat and add paneer. Stir in water and yogurt and cover to simmer for 10 minutes.
6. Serve with brown rice or naan.

Enjoy! 

Nutrition: Going Gluten Free - Is it Right for You?

Many people choose to follow the "gluten-free" trend without fully understanding what they are avoiding from their diet and why they are avoiding it.  However, going "gluten-free" is not necessary for everyone.

What is gluten?
In simple terms, gluten is a protein in wheat and some other grains.  Gluten helps bind baked goods and prevent crumbling in cakes and pastries.

Who needs to follow a gluten-free diet?
If you have celiac disease or a gluten sensitivity, you need to follow a gluten-free diet. Celiac disease and gluten sensitivity is diagnosed by your doctor after a series of tests.

• Celiac disease consists of your small intestine being damaged by gluten.
• Gluten sensitivity results in negative symptoms from eating gluten products but no damage to the intestine.

Should I follow a gluten-free diet to improve my health?
If you do not have celiac disease or a gluten sensitivity, going on a gluten-free diet may not provide you with the benefits you are looking for.

• A gluten-free diet is more complicated than eliminating breads and pastas since gluten can be found in many food products such as sauces, cereals, and packaged products
• Products that are marketed as gluten-free are also 242% more expensive than regular products

How can I eat healthier without going gluten-free?
Gluten is not the enemy in most people's diet. Here are a few ways to be more mindful of your grains, which is not the same as eliminating gluten.

• Choose whole grain breads, pastas, and other grain products. Look for "whole grain" on the package.
• Replace processed pasteries and baked goods with fresh fruits and vegetables. 
• Read ingredient labels and buy packaged products with minimal ingredients. The less processed, the better.
• Whenever possible, try making your baked goods at home! You will have more control over the ingredients you are putting in your foods. 

Recipe: Chimichurri Salmon

After taking a break from the blog, I am back once again! I have been uploading pictures of a lot of the meals I make on Instagram (check it out!) and have received multiple requests for recipes.  Upon those requests, I have decided to post my recipes here along with other nutrition and physical activity goodies!

My schedule has changed in the past couple of weeks, requiring me to prep my meals ahead of time.  This week I decided to use up my salmon in a unique way - with a chimichurri marinade. 

Chimichurri sauce is fresh herb sauce used as a topping on salmon or steak.  I decided to use the chimichurri sauce as a marinade for my salmon and baked several portions of salmon for the week.

Nutrition tip: getting at least 2 servings of fish such as salmon are a great way to get your dose of heart healthy omega-3 fats.  Fish is a great source of protein!

Chimichurri Salmon served with mixed vegetables.

Chimichurri Salmon
Makes: 6 servings
One Serving: 75g (one piece of salmon)

•  6 salmon fillets or salmon steaks 

 Chimichurri Marinade:

• 2 garlic cloves, peeled
• 1 ½ cups fresh parsley
• ¼ cup chopped green onions
• 3 tablespoons lemon juice
• 1 tablespoon olive oil
• 1-3 green chillies (optional)
• Salt and pepper to taste
• 1-3 tablespoons of water

1.Preheat the oven to 375 degrees F.  Grease a baking pan with olive oil.

2. In a blender, add all marinade ingredients and blend.  Add 1 tablespoon of water at a time until a smoothe paste is formed.

3. Generously cover salmon pieces with marinade one at at time and place in baking pan.

4. Bake salmon for 25-30 minutes or until easily flaked with a fork. Time will vary depending on the thickness of salmon.

Enjoy!

Recipe: Almond Butter Chocolate Chip Cookies

My favourite kind of study break is the kind that involves baking. I was craving something sweet but didn’t want to spend hours in the kitchen with several dishes to wash. So, with some inspiration from the classic Kraft Peanut Butter Cookies, I came up with this chocolate chip cookie recipe.  This is a great alternative for individuals looking for a gluten free cookie. The end result is a great chewy cookie to go with a tall glass of milk!

Your batter should look something like this. The best part? It is done in one bowl!

Almond Butter Chocolate Chip Cookies

• 1 cup all natural almond butter
• 1/2 cup sugar
• 1 egg
• 1/2 cup chocolate chips (dark or semi-sweet)

Directions:

1. Preheat oven to 325^oF and line baking sheet with parchment paper.

2. Mix almond butter, sugar, and egg in a bowl using a spatula. Fold in chocolate chips. 

3. Roll into 24 balls and place on baking sheet about 4 inches apart. Flatten with your hand.

4. Bake in preheated oven for 20 minutes.

5. Cool on baking sheet for 5 minutes. Remove from baking sheet and cool completely on wire rack or plate before serving.

Enjoy! 

Recipe: Spicy Vegetable Quinoa “Biryani"

As promised, here is my recipe for Spicy Vegetable Quinoa “Biryani”.  Traditionally, Biryani is made with rice, so I decided to experiment with quinoa and change up one of my mom’s recipe

Quinoa is a great source of protein! It is actually a complete protein, meaning that it has all of the amino acids that our body needs. Vegetarians often have trouble finding since this type of protein is found in meats, poultry, and fish. I hope you give this recipe a try!

Don’t forget to get your copy of The Vegetarian’s Complete Quinoa Cookbook!

Spicy Vegetable Quinoa "Biryani"
Makes: 6 cups
One Serving: 1.5 cups

1 cup quinoa, rinsed and drained
2 cups vegetable broth
2 Tbsp canola oil
1 onion, thinly sliced
2 tsp finely minced ginger
2 cloves garlic, minced
2 tsp red pepper flakes
1/2 tsp turmeric
1 tsp ground coriander
1 tsp chili powder
1 large potato (about 5oz/150g) peeled and chopped into 1.5 inch (4cm) pieces
2 cups frozen mixed vegetables
1 tsp fresh lemon juice
2 Tbsp 0% fat Greek-style yogurt
1/4 cup chopped cilantro

1. Place the quinoa in a large saucepan, add the broth and bring to a boil. Reduce heat to medium-low and cook covered for 15-20 minutes. The quinoa is done when the grains are translucent and all the liquid has been absorbed. Fluff with a fork, remove from heat and let stand covered 5-10 minutes.

2. In a small frying pan, heat the canola oil over medium heat. Saute onions about 3-6 minutes, until golden brown. Reduce heat to low and add the ginger, garlic, red pepper flakes, turmeric, coriander, and chill powder and stir well. Remove from heat.

3. In a small saucepan, bring 1 cup of water to a boil. Add the potatoes and cook covered for 8-10 minutes or until the potatoes soften slightly. Do not drain.

4. Add the mixed vegetables and fold in until evenly mixed. Stir in the lemon juice and yogurt. Remove from heat.

5. To serve: Fold the potato mixture and the onion mixture into the cooked quinoa. Add the cilantro and serve immediately.

The great thing about getting this published in a cookbook is that I now have the nutritional information!

Nutrition per serving:
311 Calories
0mg cholesterol
6g fibre
10g total fat (mostly good fat!)
1g saturated fat
60mg sodium
4g sugars
48g carbohydrate
9g protein

Unfortunately, I did not take  a picture the last time I made it. I will surely add a picture when I make it next :). Enjoy!

PS. For those of you stumped on how to pronounce Quinoa, it’s “KEEN-WA”.

My Recipes in “The Vegetarian’s Complete Quinoa Cookbook"

I have some exciting news! 

Two of my recipes have been published in “The Vegetarian’s Complete Quinoa Cookbook”!!!!

Spicy Vegetable “Biryani”

Date and Walnut Squares

I will share both of these recipes in the weeks to come. Buy your copy on Amazon here!

Here are a few pictures from the launch tonight at the Cookbook Store:

Some delicious samples from the cookbook!

Those spring rolls were amazing!

Mairlyn Smith being funny as usual

Stay tuned for the recipes and don’t forget to pick up your copy today!