Green Tea Banana Ice Cream

Green Tea Banana Ice Cream

by | Feb 23, 2021 | Recipes

Smoked Salmon Avocado Toast

Have you been searching for a sweet treat you can enjoy without any guilt? Hear your sweet tooth calling but don’t want to derail your nutrition and health goals?

This Green Tea Banana Ice Cream comes to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.

Did you know bananas are a good source of potassium? An imbalance of potassium can cause many different symptoms, including weakness, fatigue, muscle cramps, and mood changes such as anxiety. Low levels of potassium can increase mental fatigue and reduce your body’s ability to handle stress.

Green tea is known for it’s antioxidant effect, but it is also a great source of amino acid theanine. According to the research, theanine can increase feelings of relaxation and calm. One study found that participants who drank green tea showed “improvements in mood, cognition and a reduction of stress and anxiety-like symptoms”.

If you are like most folks and have a bunch of frozen bananas in the freezer for that banana bread you’ve been meaning to make, try this instead! It’s way fewer dishes too!

 

 References

https://pubmed.ncbi.nlm.nih.gov/31758301/

 

Green Tea Banana Ice Cream

Green Tea Banana Ice Cream to the rescue! With only two ingredients, and in less than five minutes in the kitchen, this creamy dessert can be in your bowl.
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Prep Time 5 minutes
Total Time 5 minutes
Servings 2 servings

Ingredients
  

  • 2 Banana sliced and frozen
  • 1½ tsps Matcha Green Tea Powder

Instructions
 

  • Add frozen bananas and Matcha green tea powder to the bowl of a food processor with an S-blade and process. Scrape down the sides of the bowl as needed to ensure even processing. Continue to process until smooth approximately 2-3 minutes.
  • For soft serve consistency: Scoop into serving bowls and enjoy.
  • For firmer ice cream consistency: Place in an airtight, freezer-safe container and freeze for at least 1 hour before serving.

Notes

Nutritional information per serving:
Calories: 110
Carbs: 27g
Fibre: 3g
Sugar: 15g
Protein: 3g
Fat: 0.5g

Loaded Sweet Potato

Loaded Sweet Potato

by | Feb 19, 2021 | Recipes

Smoked Salmon Avocado Toast

We’ve all been tempted by comfort foods at some point in our lives.

With these Loaded Sweet Potatoes, you get the comfort food feeling and flavour, while still maintaining solid nutrition that helps you feel satisfied and energized!

This recipe is easy to prepare, and one the whole family is sure to enjoy. Whether you’re putting together a quick weeknight meal after a long day of work, a fun weekend dinner for the family, or a game day treat for some friends—this recipe is sure to impress. Try it yourself tonight!

Beans are a powerhouse food when it comes to satiety. Beans are loaded with soluble fibre that helps maintain healthy blood sugar levels. Beans are also a good source the B-vitamin, folate. Folate is the natural form of Vitamin B9, while folic acid is the man-made form of B9 that we use to fortify foods. There is solid link between folate or folic acid and mood. One such paper states that “The incidence of folic acid deficiency is high in patients with various psychological disorders including depression, dementia and schizophrenia.”[1]

Sweet potatoes are complex-carb rock stars here. They are high in beta-carotene, which is what gives them their beautiful orange colour. Beta-carotene is an antioxidant that helps to protect the cells of the body, including the brain, and our DNA from oxidative stress. Oxidative stress can be used as a biomarker for many psychological disorders, including depression and anxiety. So, sweet potatoes are not just feeding our bellies, but our brains too!

References

[1] https://pubmed.ncbi.nlm.nih.gov/2682787/

Loaded Sweet Potato

With these Loaded Sweet Potatoes, you get the comfort food feeling and flavour, while still maintaining solid nutrition that helps you feel satisfied and energized!
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings

Ingredients
  

  • 4 Small Sweet Potatoes
  • 1 tbsp Olive Oil
  • 2 cups Black Beans cooked, from the can
  • ½ cup Water
  • 1 Red Bell Pepper diced
  • ½ cup Vadalia Onion chopped
  • 1 tbsp Chilli Powder
  • 1 tbsp Cumin ground
  • 1 tsp Garlic Powder
  • ¼ tsp Sea Salt
  • 1 Avacado mashed
  • 1 Lime juiced
  • 2 cups Spinach
  • 2 Tomatoes sliced
  • Salt and Pepper to taste

Instructions
 

  • Preheat oven to 375°F (190°C).
  • Place sweet potatoes on a baking sheet and bake for approximately 20 - 30 minutes, until fork tender.
  • While sweet potatoes are baking, warm olive oil in a small pan. Add black beans, peppers, onion, chili powder, cumin, garlic and sea salt. Stir well to combine.
  • Add ½ cup of water, cover and simmer for 15 minutes over medium-low heat.
  • While beans are simmering, in a small bowl use a fork to mash avocado with lime juice. Set aside.
  • Slice tomatoes. Set Aside.
  • When sweet potatoes are ready, remove from oven. Slice each most of the way through. Divide sweet potatoes between serving plates.
  • Top with warm bean mixture, fresh spinach, tomato slices and mashed avocado. Enjoy!

Notes

Nutritional information per serving:
Calories: 325
Carbs: 52g
Fibre: 17g
Sugar: 10g
Protein: 12g
Fat: 10g

Chocolate Almond Butter Cups

Chocolate Almond Butter Cups

by | Feb 9, 2021 | Recipes

Smoked Salmon Avocado Toast

These Chocolate Almond Butter cups are so easy to put together, and are totally worth the effort.

Chock full (no pun intended) of stress-busting, mood-lifting ingredients – these are the perfect treat for almost any celebration.

In one large study of 13,000 people, those who ate dark chocolate in the previous 24 hours were 70% less likely to report depression. And it didn’t take much, just 12 grams of dark chocolate was enough to elicit this effect. That’s just 2 or 3 of these treats!

Not only are these treats potentially mood enhancing, they offer so much pleasure on the palate! The smooth velvety chocolate, the crunchy snap of the cacao nibs, and the creamy almond butter filling make for a satisfying indulgence.

We love these Chocolate Almond Butter Cups as a special Valentine’s Day treat! But, with how simple and delicious they are to put together, you may find yourself making them more often.

 References:

https://www.psychiatrictimes.com/view/dark-chocolate-depression

 

Chocolate Almond Butter Cups

These Chocolate Almond Butter cups are so easy to put together, and are totally worth the effort. Chock full (no pun intended) of stress-busting, mood-lifting ingredients, we think you might be making these regularly.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 12 servings

Ingredients
  

  • 3/4 cup Coconut Oil
  • 1/2 cup Cacao Powder
  • 2 Tbsp Maple Syrup
  • 1/2 cup Almond Butter
  • 2 Tbsp Almonds finely chopped or crushed

Instructions
 

  • Line 12 mini muffin holes with parchment paper liners. Set aside.
  • Fill one large pot with water and place a smaller pot inside. Bring to a boil then reduce to a simmer. Ensure no water is able to get in the smaller pot.
  • Add coconut oil into the smaller pot and stir continuously until melted.
  • Add cacoa powder, maple syrup and almond butter, stirring gently until well combined.
  • Using a spoon, evenly portion half the chocolate mixture between the mini muffin hole liners. Set in the fridge to harden for 5-10 minutes.
  • Remove mould from the fridge and layer a small disc of almond butter in each mini muffin hole.
  • Cover almond butter with remaining melted chocolate mixture, then sprinkle with crushed almonds to garnish.
  • Return to the fridge for 5-10 minutes to fully set the chocolate. Enjoy!

Notes

Nutritional information per serving:
 
Calories - 215
Sugar - 2g
Fiber - 3g
Carbs - 6.5g
Fat - 20g
Protein - 3.5g

Hot Cocoa Elixir

Hot Cocoa Elixir

by | Feb 5, 2021 | Recipes

Smoked Salmon Avocado Toast

When most of us think of chocolate, we generally conjure an image of something with lots of sugar to perk us up… but with this Hot Cocoa Elixir, we have a decadent chocolate drink that’s healthy enough to serve as a breakfast. It’s packed with all the pick-me-up benefits you want, with none of the sugar crash that you don’t want! 

Cocoa is the unsung hero behind – or rather in – dark chocolate. Raw cocoa contains a massive antioxidant capacity, including phytonutrient flavonoids. The flavonoids in cocoa have been studied to show their ability to oxygenate the blood and brain.[1] This flavonoids in cocoa have been found to possess many benefits, such as: memory improvement, mental processing speed, attention span, and verbal fluidity.

Hemp seeds, coconut oil, and almond butter contain a variety of healthy fats that help to nourish our nervous systems and may assist in stabilizing mood.

Chia seeds, cauliflower and almond butter also contain fibre, which supports blood sugar balance and optimal elimination habits – both of which may help reduce anxiety symptoms and/or triggers.

Give it a try today!

 References:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5432604/

 

Hot Cocoa Elixir

When most of us think of chocolate, we generally conjure and image of something with lots of sugar to perk us up… but with this Hot Cocoa Elixir, we have a decadent chocolate drink that’s healthy enough to serve as a breakfast. It’s packed with all the pick-me-up benefits you want, with none of the sugar crash that you don’t want! 
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 servings

Ingredients
  

  • 1 cup Unsweetened Hazelnut Milk or almond milk
  • ½ cup Frozen Cauliflower
  • ½ Banana
  • 2 tbsps Vanilla Protein Powder
  • 2 tbsps Cocoa Powder
  • 1 tbsp Hemp Seeds
  • 1 tbsp Hazelnut Butter or almond butter
  • 1 tsp Coconut Oil
  • ⅛ tsp Sea Salt optional, for topping
  • 1 tsp Dark Chocolate optional, shaved, for topping

Instructions
 

  • TO PREPARE HAZELNUT MILK (if using)
    ½ cup hazelnuts
    2 cups cold water
    1 Medjool date, pitted
    a. Place hazelnuts in a bowl or blender container. Cover with cold water and soak, covered in the refrigerator at least 8 hours or overnight.
    b. When soaking is complete, transfer to a blender if necessary and add date. Close blender lid and blend until hazelnuts are completely blended and smooth.
    c. Line a strainer with cheesecloth or use a nut milk bag. Place over a medium bowl and strain out milk from remaining hazelnut pulp. Take your time to get every drop of deliciousness.
  • TO PREPARE ELIXIR
    In a blender container, add all ingredients and blend until smooth. Transfer to a small saucepan over medium-low heat, and bring to a simmer. Pour into mugs, top with shaved dark chocolate and serve warm!

Notes

Nutritional information per serving:
Calories: 275
Carbs: 29g
Fibre: 8g
Sugar: 5g
Protein: 16g
Fat: 13g

Crockpot Cod & Sea Veggie Soup

Crockpot Cod & Sea Veggie Soup

by | Jan 26, 2021 | Recipes

Smoked Salmon Avocado Toast

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often. 

One vegetable that is packed with nutrients that often gets over looked is blue-green-black of seaweed!

So, in this quick and simple crockpot recipe, we are combining the health benefits of fish and seaweed in a single mouth-watering bowl of soup!

Oily fish, such as cod, are chock full of Omega 3 fatty acids – a nutrient that most of us are not getting enough of in our diets! Omega 3 fats are needed for hormone function, as well as the health of our brain and eyes. Omega 3 fats are heart healthy and, when in balance, support the reduction of systemic inflammation and inflammatory conditions. During pregnancy, Omega 3 fats help support the development of the fetus’ nervous system.

Seaweed, as a group, are some of the most nutrient-dense foods in the world! Dulse, the seaweed used in this recipe, is rich in minerals – especially iodine, which supports thyroid function and fetal brain development during pregnancy. Dulse contains numerous vitamins and antioxidants as well, plus fibre to maintain gut health and bowel regularity.

If you don’t have a crockpot, or you’re looking for a quicker dinner option – you can simmer this soup for about an hour on the stovetop instead, just until the carrot and celery root chunks are softened.

Crockpot Cod & Sea Veggie Soup

We’ve all heard the many benefits of including omega 3 rich fish in our diet! And, we’re often reiterating the need to eat rich coloured vegetables more often.
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Prep Time 5 minutes
Cook Time 6 hours
Total Time 6 hours 5 minutes
Servings 4 servings

Ingredients
  

  • 3 tbsps Coconut Oil
  • 1 Yellow Onion medium, diced
  • 3 Garlic cloves, minced
  • 2 tbsps Ginger peeled and grated
  • 1⅓ ozs Dulse torn apart into small pieces
  • 2 White Carrots peeled and sliced
  • 1 Small Celery Root peeled and diced
  • 4 Cod Fillet cubed
  • 8 cups Vegetable Broth or bone broth
  • 6 Green Onions chopped
  • ½ cup Parsley chopped

Instructions
 

  • Heat the coconut oil in a frying pan over medium heat. Add the onion. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for 1-2 more minutes until fragrant.
  • Transfer the contents of the pan to your crockpot. Add the dulse, carrots, celery root, cod and broth. Cook on high for 4 hours, or low for 6-8 hours.
  • Uncover crockpot, stir in green onions. Allow to sit for 5 minutes.
  • Divide between serving bowls. Garnish with fresh parsley and enjoy!

Notes

Nutritional information per serving:
Calories: 261
Carbs: 18g
Fibre: 3g
Sugar: 7g
Protein: 25g
Fat: 11g

Asian-Inspired Beef & Broccoli

Asian-Inspired Beef & Broccoli

by | Jan 12, 2021 | Recipes

Smoked Salmon Avocado Toast

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!

Some of the most important nutrients during pregnancy are:

  • iron
  • calcium, and
  • folate.

This recipe contains 3mg of iron, which equates to approximately 11% of the Recommended Daily Allowance (RDA) for pregnant women and approximately 16% RDA for most adults; 115mg of calcium, which is approximately 10% RDA for pregnant women and 12% RDA for other adults; plus 103mcg of folate, which is approximately 17% RDA for pregnant women and about 26% RDA for all other adults.

This Beef and Broccoli dish also contains ginger, which not only tastes great, but can help with indigestion and nausea (from pregnancy or otherwise).

Also highlighted in this recipe is tons of broccoli which is a superfood and high in fibre and many other nutrients including vitamins, minerals, and phytonutrients.

Because it is quick to prepare, taking only 15 minutes, it is a great option if you are feeling tired and fatigued.

This recipe is for 2 servings sizes, but you could easily double the recipe to have leftovers the next day or to serve your whole family. You can store leftovers sealed in the fridge for up to 3 days.

This Beef and Broccoli dish can also be served on a bed of brown rice or cauliflower rice.

Enjoy!

Chinese Beef & Broccoli

Whether you are pregnant and looking for an iron-rich meal that won’t turn your stomach, or just really busy and need a quick and easy to prepare (but healthy!) meal – this Beef & Broccoli recipe has got you covered!
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Prep Time 6 minutes
Cook Time 9 minutes
Total Time 15 minutes
Servings 2 servings

Ingredients
  

  • 2⅔ fl ozs Bone Broth
  • 2 tbsps Coconut Aminos
  • 1 tsp Ginger fresh, minced
  • 1 Clove Garlic fresh, minced
  • 1 tsp Sambal optional
  • 1 tbsp Tapicoa Starch
  • ½ tsp Avocado Oil
  • ½ tsp Toasted Sesame Oil
  • 10 ozs Flank Steak sliced against the grain
  • 3 cups Broccoli florets, chopped
  • Sesame Seeds to Garnish

Instructions
 

  • In a small bowl, whisk together the broth, coconut aminos, garlic, ginger tapioca starch and sambal, if using, until no clumps remain.
  • Heat a large skillet over medium heat and add the avocado oil. Once it is hot, add the steak slices and cook for 3 to 4 minutes. Add the sauce to the pan and cook for an additional minute. Add the broccoli, stir in sesame oil, then cover and cook for an additional 3 minutes.
  • Sprinkle with sesame seeds, serve and enjoy!

Notes

Nutritional information per serving:
Calories: 425
Carbs: 17g
Fibre: 4g
Sugar: 6g
Protein: 52g
Fat: 17g