One Bowl Banana Bread

Banana bread has always been a favourite of mine ever since I was a kid. My mom would make the best banana bread and zucchini bread and when she would make them I would always think that it must be so difficult to make such a delicious bread, until I made it myself.

It is so easy to make with minimal ingredients and minimal mess. I followed my moms banana bread recipe but put a spin on it by making it vegan!

Bananas are such a great fruit to add to your daily diet as they are high in fibre, ease digestion and heart health, high in potassium, help lower blood pressure and so many more benefits. Also using bananas in a bread or any baking is a great substitute to use as an egg replacer!

Ingredients

1 1/3 cups of mashed very ripe bananas (about 3 or 4 large bananas)

2 tablespoons of ground flaxseed

1/3 cup of almond milk

1/3 cup of coconut oil or vegan butter (melted)

2 tablespoons of maple syrup

2 teaspoons of vanilla extract

1/4 cup of coconut sugar

1/2 cup rolled oats

1 teaspoon of baking soda

1/2 teaspoon of baking powder

1/2 teaspoon of fine sea salt

1 1/2 cups of spelt flour

Sliced banana, chocolate chips or walnuts for topping (optional)

1. Preheat oven to 350 degrees. Spray a 9×5 loaf pan with oil and set aside.
2. In a large bowl mash the bananas to make sure it is 1 1/3 cups of bananas.
3. Stir in the wet ingredients into the bananas until combined.
4. Stir in the dry ingredients into the wet mixture, continue to stir until completely combined.
5. Spoon the dough into the pan and spread out evenly, add toppings if desired.
6. Bake the loaf uncovered for 45-55 minutes until lightly golden on top.
7. Let cool for 30 minutes and then serve.

Enjoy!

xx

5 Quick & Easy Vegan Barbecue Recipes

Summer is here and it is the time we get invited to or host our own barbecues! Here are 5 simple and quick vegan foods you can make or bring to a barbecue. So next time we go to a barbecue we don’t have to worry there won’t be any options for us plant based eaters and these recipes will be sure to please anyones taste buds!

1. CREAMY DILL POTATO SALAD

This recipe is great for plant based, meat eaters, picky eaters and everyone in between. It will have your guests coming back for a second bowl!

https://www.peta.org/living/food/creamy-dill-potato-salad/

2. VEGAN PORTABELLO MUSHROOM BURGERS

So I know not everyone likes mushroom but like, how can you not? With this recipe it will sure to interest any of your non loving mushroom friends. I added a vegan burger between my mushrooms and it was oh so good! Try out this recipe and tweak it to your liking!

Portobello Mushroom Burgers [Vegan]

3. CRUNCHY WALNUT COLESLAW

This recipe is quick and easy and a change from a regular salad. Change up the ingredients to make it your own and remove the walnuts for a nut friendly alternative.

Vegan Crunchy Walnut Coleslaw (Gluten-free, Raw)

4. CHAR-GRILLED VEGGIE KABOBS

Who doesn’t love a good veggie kabob!? This recipe is quick and easy and will sure be a crowd pleaser. Switch up the veggies to add your favourites and make it your own.

https://www.jamieoliver.com/recipes/vegetables-recipes/chargrilled-veg-kebabs/

5. CREAMY CHICKPEA SALAD

This last one is one of my favourites and my own personal recipe. Its delicious and nutritious and vegan friendly. I love to make this anytime I have any guests over as you can eat it on its own, put it in a sandwich or serve it hot or cold. Check out this recipe and let me know what you think.

Creamy Chickpea Salad

Prep Time: 20 Minutes

Ingredients

• 1 (15-ounce/425 grams) can chickpeas, drained and rinsed
• 2 stalks celery, finely chopped
• 3 green onions, thinly sliced
• 1/4 cup finely chopped sweet pickles
• 3 tablespoons store-bought or homemade vegan mayonnaise
• 1 1/2 teaspoons yellow mustard
• 2 teaspoons minced fresh dill 
• 1 1/2 to 3 teaspoons fresh lemon juice, to taste
• 1/4 teaspoon of garlic powder
• 1/4 teaspoon fine sea salt, or to taste
• Freshly ground black pepper

Directions

1. In a large bowl, mash the chickpeas with a potato masher until flaked in texture.
2. Stir in the celery, green onions, pickles, and mayonnaise until combined.
3. Now, stir in the mustard, dill, and season with the lemon juice, salt, garlic powder and pepper, adjusting the quantities to taste.
4. Serve with toasted bread, on crackers, wraps, or on top of a basic leafy green salad. Or just enjoy it all on its own.

Hope you enjoy!

 

 

 

Low calorie, high protein Tofu Scramble

One of my favourite meals of the day is…. you guessed it, breakfast! I usually have my breakfast/brunch around 11 or 12 so that I can eat more throughout the day and stick to a fasting schedule. The first meal of the day is important as it fuels the mind and body after an overnight fast. Apart from providing us with energy our first meal of the day  foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The first meal supports cognitive function, energy needs and long term health!

For my first meal of the day I like to keep it low in carbohydrates and high in protein. The tofu scramble is a great source of protein, low calories, low carbohydrates. Tofu is high in amino acids, iron, calcium and micro nutrients. When buying tofu opt for the organic version to get the most nutrients from your breakfast. Tofu has many health benefits and contains many nutrients.

Try and find options like the one above from your grocery store to get the most health benefits. Try and find a firm or medium firm tofu for this specific recipe. You can adjust the ingredients depending on your personal preference!

Tofu Scramble

Prep Time: 15 Mins

Cook Time: 10 Mins

Total Time: 25 Mins

Ingredients

1/4 block of firm tofu

1/4 onion

2 mushrooms

Fresh dill

Pinch of salt & pepper

1/2 teaspoon of paprika

1/2 teaspoon of turmeric

1/2 teaspoon of garlic powder

1/2 teaspoon of onion powder

1 tablespoon of nutritional yeast

1/2 an avocado (optional)

Cherry tomatoes (optional)

1. Place skillet on medium heat, spray pan with cooking spray or use 1 teaspoon of coconut oil.
2. Once pan is heated place onions in pan and cook until translucent and brown.
3. Once onions have been cooked place mushrooms in pan, add a pinch of salt and pepper.
4. While mushrooms and onions are cooking, mash tofu in a bowl with a potato masher. (This will give the tofu the consistency of eggs)
5. Once the tofu has been mashed put the tofu into the skillet with the mushrooms and onions.
6. Chop the fresh dill and place that into the skillet.
7. Add all the spices into the skillet and mix.
8. Cook mixture for 5-10 minutes until flavours have mixed.
9. Place cherry tomatoes and avocado on the side for extra deliciousness.
10. Enjoy!

Change up the recipe to add in your favourite vegetables, extra spices or sauces and customize this breakfast recipe for a high protein, high energy meal. I added yves veggie bologne in my recipe for extra protein as well as franks red hot sauce for some extra flavour! Also side note if you haven’t tried it already you need to go out and get the silk coconut coffee creamer because it brings your coffee game to the next level!

Hope you enjoy!

 

Peanut butter roasted cauliflower

Its beeen a while… (Nickleback voice) How I have missed sharing my recipes and two sense on health, food and fitness with my blog friends. I have been so busy with school and life that I forgot about my blog but an anonymous message inspired me to write another post while I have some time. So thank you to whoever sent me that message, every little bit of encouragement goes a long way. While I have been drowning in text books, pulling all nighters and running around from place to place I have still managed to make some pretty tasty recipes. I tend to love the spices but finding the perfect amount and tweaking the recipes always makes the best dishes!

One thing I have really been enjoying is a baked cauliflower. It’s pretty easy to make, healthy and so good. You can do so many different things with cauliflower but sometimes just throwing in some spices and baking it can be the best dinner options.

Personally for myself when I first converted to veganism I had a lot of digestive issues and cauliflower is one of those super foods that assists in aiding in digestion. Cauliflower is an important source of dietary fibre and some of its properties have been shown to line the stomach and protect it from bacterial over growth.

With all the digestive properties of cauliflower it is also high in protein, vitamin c, vitmain k and low in saturated fats and cholesterol. I love the taste, flavour and all the benefits of cauliflower. This is my newest fave to add to my roster of cauliflower recipes, hope you enjoy!

Peanut Butter Roasted Cauliflower

Prep Time: 15 Mins

Cook Time: 30 Mins

Total Time: 45 Mins

Ingredients

2-3 tablespoons of peanut butter (almond butter or tahini)

Half of a freshly squeezed lemon

3 Cloves of garlic (minced)

3 tablespoons of nutritional yeast

Salt & Pepper to taste

1. Preheat over to 350 degrees F.
2. Cut off the stems of the cauliflower and rinse.
3. Place cauliflower in bowl and pour hot water over the cauliflower until its covered.
4. While the cauliflower is softening mix all of the ingredients into a small bowl.
5. Once cauliflower has softened place on a baking sheet.
6. Use a spatula to take mixed ingredients and cover the entire cauliflower head.
7. If the mixture is too thick or not enough double up the ingredients or add some water.
8. Once the cauliflower has been covered place in the oven and bake for 30 minutes.
9. Let cauliflower cool, top with your favourite condiments and enjoy!

Cauliflower is defiantly one of my favourite vegetables to play around with and the nutritional value depends on the amount you eat and the amount of ingredients you use! This one is a bit harder to track but just try not to eat the whole thing in one sitting. (Even though I did, cause it thats good)

 

Hope you enjoy!

 

 

 

 

Meal Prep Spaghetti Squash Bowls

Looking for a quick and easy dinner recipe that anyone will love? Look no further! This spaghetti squash bowl is healthy, full of flavour, full of protein and delicious to eat everyday of the week.  Spaghetti squash can be made and prepared so many different ways and you can switch up the vegetables or beans used in this recipe to use your favourite ones and make it your own.

Spaghetti squash has so many benefits, full of vitamins, minerals, aids in weight loss, lowers cholesterol and helps regulate blood sugar. Spaghetti squash has become popular as an alternative to pasta as its contents are lower in carbohydrates then a regular white pasta or rice. Not only does the squash have a low carbohydrate content but it is also low in fat, calories and high in fibre.

This recipe works for anyone as it is gluten free, vegan, oil free and made with whole food ingredients. You can choose to fill the bottom of your pan with water when cooking or use oil this part is up to you! Either way is just as delicious. The most difficult part about this recipe is cutting the squash in half. What I prefer to do before cooking the squash is to place the whole squash in the microwave for 5 minutes and then let cool for 5 minutes. This helps to soften the squash so that it is much easier to cut in half and to scoop out those seeds!

Season your squash with cilantro, lime or your favourite side. Store in the fridge up to four days and enjoy!

Meal Prep Spaghetti Squash Bowls

Prep Time: 10 Mins

Cook Time: 40 Mins

Total Time: 50 Mins

Ingredients

One large spaghetti squash, halved (and scooped; seeds removed)

1/3 cup water (or 1-2 tablespoons olive oil, rubbed on inside of squash)

Black Bean Filling (Or substitute with your favourite beans)

1 15 oz. can of black beans, drained and rinsed

1 cup of corn (or canned/frozen sweet corn)

1 cup of your favourite vegetables (I used zucchini and spinach)

1 Small onion diced

2 Cloves of Garlic

1/4 teaspoon of paprika

1/4 teaspoon of garlic powder

1 tablespoon of nutritional yeast

Salt & Pepper to taste

Avocado Mash

1 ripe avocado, mashed

1 Tablespoon of lime juice

1/4 teaspoon of garlic powder

1/4 teaspoon cumin

Salt & Pepper to taste

1. Preheat oven to 400 degrees F.
2. Cut the squash in half and scoop out the seeds with a spoon, like a pumpkin.
3. Fill a roasting pan with 1/3 cup water or use oil over the squash. Lay the squash cut side down in pan and bake for 35-40 minutes or until soft and tender.
4. Meanwhile, in a medium-sized pan cook diced onions, minced garlic and veggies of choice at medium heat until throughly cooked. Season with salt & pepper.
5. Once vegetable mix has cooled in a medium size bowl mix together all ingredients for Black Bean Filling. Next, in a small bowl, mash the avocado and mix in all ingredients for Avocado Mash.
6. Remove squash from oven and let cool for 5 minutes. Scrape the squash with a fork to resemble spaghetti noodles, then fill with Black Bean Filling and top with avocado mash.

Nutritional Facts (Based upon 1 cup of squash mixture & specific vegetables listed)

Serves: 5-6 cups

Serving size: 1 cup

Calores: 135 Calories

Fats: 6.5 G

Carbs: 12 G

Fibre: 5 G

Protein: 7 G

 

Hope you enjoy!