Recipes

Here’s a compilation of delicious, straight-forward, and good-for-you recipes that are hits in my home. I know you’ll love them, too!

Oatmeal Banana Chocolate Chips Muffins

(adapted from a family recipe from my stepmom, Tracy)

Ingredients:

  • 1 1/2 cups whole wheat flour
  • 1 cup large-flake oats
  • 1/3 cup sugar
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1/2 tsp cinnamon (or more, to taste)
  • 1/4 cup ground flaxseeds (optional)
  • 1/4 cup milk (plant-based milk, such as almond milk, works too)
  • 1/4 cup canola oil
  • 2 eggs
  • 3 very ripe bananas, mashed
  • 1/3 cup semi-sweet chocolate chips
  • 1/3 cup chopped walnuts

Directions:

  1. Preheat oven to 400F. Line a muffin tin with liners. Set aside.
  2. In a large bowl, stir together whole wheat flour, oats, sugar, baking powder, baking soda, cinnamon, and, if using, ground flaxseeds. Set aside.
  3. In a medium-size bowl, whisk together milk, canola oils, and eggs. Whisk in mashed bananas.
  4. Add the ‘wet’ ingredients to the ‘dry’ ingredients and stir until combined.
  5. Stir in the chocolate chips and chopped walnuts.
  6. Spoon the muffin mixture into the prepared muffin tin.
  7. Bake in the oven for 15-18 minutes, or until the tops of the muffins are golden brown and a toothpick comes out clean when inserted.

Notes:

  1. Makes 12 muffins.
  2. To keep the muffins as fresh as possible, keeping half in the pantry and freezing the other half.
  3. To save time later, consider making a double batch and freezing some for later.
  4. This is a great way to use bananas that are past their prime! If you have bananas that are starting to turn, either whip up this recipe or freeze them to be used in this recipe at a later date.

muffins

No-Bake Energy Bites

(Adapted from http://blog.katescarlata.com/2015/02/19/almond-butter-oat-bites/ by Kate Scarlata, RD)

Makes 24 balls; serving size = 2

Ingredients:

  • 1 cup large-flake oats
  • 2 tbsp chia seeds
  • 1/2 cup semi-sweet chocolate chips
  • 1/2 cup almonds, roughly chopped
  • 1/4 cup unsweetened shredded coconut
  • 1/2 cup almond butter or natural peanut butter (or a combination of both)
  • 2 tbsp coconut oil
  • 2 tbsp maple syrup

Directions:

  1. In a large bowl, stir together the oats, chia seeds, chocolate chips, almonds, and shredded coconut.
  2. In a microwave-safe bowl, melt the coconut oil (~40-50 seconds on ‘high’). Stir in the maple syrup and almond/peanut butter until well-combined. If you find the almond/peanut butter is too firm to stir in (ie. often happens because it’s stored in the fridge), place the bowl in the microwave for ~30 seconds to soften the almond/peanut butter.
  3. Add the ‘wet’ ingredients to the ‘dry’ ingredients and stir until completely combined.
  4. With your hands, roll the mixture into one-inch balls and place in air-tight container. If you find the mixture is sticking to your hands, wet your hands with water, shake off the excess, and continue rolling.
  5. Store in the fridge for up to 1 week, or in the freezer for longer.
almond-butter-bites-600x400
Photo by Kate Scarlata, RD (http://blog.katescarlata.com/2015/02/19/almond-butter-oat-bites/)

Mini Crustless Quiches

(Adapted from Eat Right Ontario by my friend Tess, another Calgary RD)

Makes 12

Ingredients:

  • 10 eggs
  • 1/4 cup milk or your choice of plant-based milk (I used plain unsweetened almond milk and it works)
  • 1 red or orange pepper, diced
  • 1 brunch green onions, finely diced
  • 3/4 cup shredded cheddar cheese
  • Freshly ground pepper to taste
  • Crushed red pepper flakes to taste

Directions:

  1. Preheat oven to 350F.
  2. Line muffin tin with parchment paper liners. (Using the parchment paper ones is a breeze! Nothing sticks to them!)
  3. In a medium size bowl, whisk together eggs and milk.
  4. Pour mixture evenly into prepared muffin tin.
  5. Sprinkle each with red/orange pepper, green onion, cheese, pepper, and crushed red pepper flakes.
  6. Bake for 20-25 minutes or until the eggs are no longer liquid/runny.
  7. Makes 12. Can be refrigerated and warmed up in the microwave for an easy & delicious snack or part of breakfast.

Banana Bread

(Adapted from a family recipe from my stepmom Tracy)

Ingredients:

  • 1/2 cup butter, softened
  • 1/3 cup sugar
  • 2 eggs
  • 1 1/2 cups whole wheat flour
  • 1/3 cup hemp hearts or ground flaxseeds
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • A pinch of salt
  • 3 very ripe bananas, mashed
  • 1/2 cup chopped walnuts
  • 1/3 cup chocolate chips (I like the dark chocolate chips from Costco)

Directions:

  1. Preheat oven to 350F.
  2. Line a loaf pan with parchment paper to make clean-up super easy. (Either a 9″x5″ or 8.5″x4.5″ loaf pan works)
  3. In a large bowl, mix butter, sugar, and eggs until smooth.
  4. Add flour, hemp hearts / ground flaxseeds, baking soda, cinnamon, and salt. Mix until well combined.
  5. Mix in mashed bananas.
  6. Stir in chopped walnuts and chocolate chips.
  7. Pour into prepared loaf pan and bake for 45 minutes or until a toothpick inserted comes out clean.

Notes:

  • You can easily make this recipe gluten-free by substituting the whole wheat flour for an all-purpose gluten-free flour (I like Bob’s Red Mills’ gluten-free “All Purpose Baking Flour”) and adding in the corresponding amount of xanthan gum (instructions are in the xanthan gum package). Also, check to make sure the chocolate chips you’re using are gluten-free.
  • If you have two loaf pans why not double this recipe and make two loaves at once? You can enjoy one over the next few days and freeze the other one for later. (Just be sure to wrap the one to be frozen well to prevent it from drying out. I wrap it in plastic wrap and then in aluminum foil before putting it in the freezer.)

Super-Easy Hummus

Ingredients:

  • 1 can chickpeas
  • 1 lemon
  • 1-2 cloves garlic
  • 2-3 tbsp olive oil
  • Salt to taste

Directions:

  1. Rinse and drain chickpeas.
  2. Add to a food processor or powerful blender (I use my NutriBullet and it works well) the chickpeas, the juice from the lemon (cut the lemon in half and squeeze the juice out), garlic (start with one clove; you can add another one later if you want more garlic flavour), olive oil, and a bit of salt.
  3. Pulse to your desired consistency. I like my hummus a bit chunky, but you can keep going until it’s smooth if you’d like.
  4. Taste the hummus and add more garlic, lemon juice, olive oil, and/or salt if needed.
  5. Enjoy! Keep in a sealed container in the refrigerator for up to 3 days.