Green Tea Banana Ice Cream

Green Tea Banana Ice Cream

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!

 

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

 

Green Tea Banana Ice Cream

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.
Prep Time 5 mins
Total Time 5 mins
Servings 2 servings

Ingredients
  

  • 2 Banana sliced and frozen
  • tsps Green Tea Powder

Instructions
 

  • Add frozen bananas and green tea powder to food processor and blend. Occasionally scrape down the sides and continue to blend until smooth (approximately 3 to 5 minutes).
  • Scoop into a bowl and enjoy immediately as soft serve or for firmer ice cream, place in an airtight, freezer-safe container and freeze for at least 1 hour before scooping.

Notes

Nutrition Per 1 Serving:
 
Calories - 105
Sugar - 14g
Fiber - 3g
Carbs - 27g
Fat - 0g
Protein - 1g
 
Sweet Potato Black Bean Quinoa Bake

Sweet Potato Black Bean Quinoa Bake

Smoked Salmon Avocado Toast

We’ve all fallen prey to boxed dinners in our lives as a result of the convenience. But, what if we could keep the convenience and boost the nutrition and help us to feel satisfied, and energized?

This recipe is ideal for convenience and low stress because it is a one-pan dish for easy prep and easy clean-up. You can feel good about this comfort food choice instead of dreading lots of work in the kitchen or a giant mess afterwards. This ease means you’ll enjoy the meal even more! 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!

 

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

Sweet Potato Black Bean Quinoa Bake

This recipe is ideal for convenience and low stress because it is a one-pan dish for easy prep and easy clean-up. You can feel good about this comfort food choice instead of dreading lots of work in the kitchen or a giant mess afterwards. This ease means you’ll enjoy the meal even more! Try it yourself tonight!
Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Servings 6 servings

Ingredients
  

  • 3 Sweet Potato small, peeled and chopped
  • 2 cups Black Beans cooked, from the can
  • 1 cup Quinoa dry, uncooked
  • 1 Red Bell Pepper chopped
  • 3 stalks Green Onion chopped
  • 1 tbsp Chilli Powder
  • 1 tbsp Cumin ground
  • 1 tsp Garlic Powder
  • ¼ tsp Sea Salt
  • 2 cups Vegetable Broth
  • 1 Lime juiced
  • 1 Avacado diced

Instructions
 

  • Preheat oven to 375°F (190°C).
  • In a large baking dish, add the sweet potatoes, black beans, quinoa, pepper, onion, chili powder, cumin, garlic and sea salt. Stir well to combine and then add the broth.
  • Cover the baking dish with foil and bake for 40 minutes or until the broth has absorbed completely, the quinoa is fluffy and the sweet potatoes are tender. Remove from the oven.
  • Let the quinoa bake sit for 5 minutes before dividing between plates. Top each plate with lime juice and avocado. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 311
Sugar - 5g
Fiber - 12g
Carbs - 52g
Fat - 8g
Protein - 12g
 
 
Dark Chocolate Love Bites

Dark Chocolate Love Bites

Smoked Salmon Avocado Toast

Although these cute little “Love Bites” make an adorable Valentine’s Day treat, they come together so easily you’ll want to make them often for your partner – or even just for yourself. You know you’re worth it! Plus, they are good for you.

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 slivered almonds, and the sweet burst of fruit from the pomegranate arils make for a satisfying indulgence.

The season for pomegranates is short, and this is a fun way to add a pop of colour and nutrition to make the most of these Dark Chocolate Love Bite delights.

 

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

 

Dark Chocolate Love Bites

Although these cute little “Love Bites” make an adorableValentine’s Day treat, they come together so easily you’ll want to make them often for your partner – or even just for yourself. You know you’re worth it! Plus, they are good for you.
Prep Time 20 mins
Total Time 20 mins
Servings 15 servings

Ingredients
  

  • ozs Dark Chocolate at least 70% cacao
  • ¼ cup Pomegranate Seeds
  • ¼ cup Slivered Almonds

Instructions
 

  • 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 the dark chocolate into the smaller pot and stir continuously until melted.
  • Spread a large piece of wax paper across your counter. Dollop a heaping teaspoon of melted chocolate onto the wax paper so it forms a circle. Repeat until all chocolate has been used up. Immediately place 4 or 5 pomegranate seeds in the centre of each chocolate and then surround with slivered almonds.
  • Let chocolate cool for 1 hour before peeling off of the wax paper. Arrange on a decorative plate or store in a mason jar. Enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 56
Sugar - 2g
Fiber - 1g
Carbs - 4g
Fat - 4g
Protein - 1g
Hot Chocolate Elixir

Hot Chocolate Elixir

Smoked Salmon Avocado Toast

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 Chocolate 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.

Chia 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!

 

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

 

Hot Chocolate 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 Chocolate 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! 
Prep Time 5 mins
Total Time 5 mins
Servings 1 serving

Ingredients
  

  • 1 cup Unsweetened Almond Milk
  • ½ cup Frozen Cauliflower
  • ½ Banana
  • 2 tbsps Vanilla Protein Powder
  • 2 tbsps Cocoa Powder
  • 1 tbsp Chia Seeds
  • 1 tbsp Almond Butter
  • 1 tsp Coconut Oil
  • tsp Sea Salt optional, for topping

Instructions
 

  • In a small saucepan over medium-low heat, add the almond milk. Bring to a simmer and then add to a blender.
  • Add the remaining ingredients. Blend carefully, allowing space for the heat to escape, until smooth and creamy. Serve warm and enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 364
Sugar - 9g
Fiber - 14g
Carbs - 33g
Fat - 22g
Protein - 20g
Slow Cooker Cod & Sea Veggie Soup

Slow Cooker Cod & Sea Veggie Soup

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 slow cooker 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 slow cooker, 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 sweet potato chunks are softened.

Slow Cooker Cod & Sea Veggie Soup

Prep Time 5 mins
Cook Time 6 hrs
Total Time 6 hrs 5 mins
Servings 4 servings

Ingredients
  

  • 3 tbsps Coconut Oil
  • 1 Yellow Onion medium, diced
  • 4 cups Mushrooms sliced
  • 3 Garlic cloves, minced
  • 2 tbsps Ginger peeled and grated
  • 1⅓ ozs Dulse torn apart into small pieces
  • 2 Sweet Potato medium, diced
  • 4 Cod Fillet cubed
  • 8 cups Vegetrable Broth or bone broth

Instructions
 

  • Heat the coconut oil in a frying pan over medium heat. Add the onion and mushrooms. Saute for about 3 minutes or until onions are translucent. Add garlic and ginger. Cook for a 1 to 2 minutes until fragrant.
  • Transfer the contents of the pan to your slow cooker. Add the dulse (ripped into bite-sized pieces), diced sweet potato, cod and broth. Do not add salt, as the dulse is naturally very salty and should flavour the soup.
  • Cook on high for 4 hours, or low for 6 to 8 hours. Taste, and add sea salt if necessary.
  • Divide between bowls and enjoy!

Notes

Nutrition Per 1 Serving:
 
Calories - 423
Sugar - 9g
Fiber - 6g
Carbs - 28g
Fat - 12g
Protein - 49g