Tag Archives: Healthy recipes

Berries and Tofu Smoothie Bowl (Vegan)

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Over the past year, I have been trying to eat less meat and more plant-based proteins. I was never a big meat eater, so the transition was pretty easy. To me, the change has been beneficial, especially for my gut. I have a lot less indigestion and heartburn. Trying to cooperate these ingredients in recipes has been fun too. Tofu is my favourite, I mostly use it in savoury dishes or soups, but I can also make it into a simple and nutritious sweet treat, like this smoothie bowl ! You can use any berries and toppings of your choice. For a thicker smoothie, freeze some of the berries first. Look at the beautiful and vibrant colours ! It’s definitely a treat for your eyes and your tummy !  

Makes one serving

  • 150 g mixed berries (I used fresh raspberries, frozen blueberries and blackberries)
  • 150 g soft tofu
  • 1 tablespoon of maple syrup to sweeten (optional)
  • Toppings of choice (other fruits, seeds and nuts)

Blend all ingredients together then add toppings 

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Chocolate Zucchini Loaf

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I haven’t been blogging actively. It’s been such a busy summer and we were on vacation last week. I make this zucchini loaf all the time and I have been hoping to share it since May ! Somehow just never got around to it. Last week, the mom of my daughter’s best friend gave me a few gigantic zucchini fresh from her garden ! So I made this again and finally put the post together. It’s one of those sneaky recipes in which you can hide the vegetables ! My son doesn’t like sweets nor zucchini, but he would come back for more of this. I guess that means it tastes pretty good ! If you prefer, you can put them in muffin tins instead, just remember to adjust the baking time to about 20-25 minutes. 

Makes 2 mini loaves (dimensions of pan: 5.75 x 3.25 x 2.25 inches)

  • 120 g shredded zucchini
  • 180 g all-purpose flour
  • 20 g unsweetened cocoa powder
  • 1.5 g baking powder
  • 1.5 g baking soda
  • 2 g salt
  • 50 g brown sugar
  • 50 g granulated sugar
  • 1 egg
  • 180 mL buttermilk
  • 30 mL vegetable oil
  • 2.5 mL pure vanilla extract
  • 60 g semi-sweet chocolate chips 
    1. Preheat oven to 350°F
    2. In a large mixing bowl, sift together flour, cocoa powder, baking powder, baking soda and salt
    3. Add both sugars
    4. In another bowl, mix together egg, buttermilk, oil and vanilla
    5. Add wet ingredients into flour mixture, stir until just blended
    6. Fold in chocolate chips and zucchini (batter will be slightly runny)
    7. Pour into lightly greased and floured loaf pans
    8. Bake for about 40-45 minutes 

Tools that I used 

Chicago Metallic 59440 Commercial II Non-Stick Mini Loaf Pans, Set of 4

You can get the mini loaf pans through the Amazon website by clicking the above link. I will receive a small compensation if you purchase the item. 

Frozen Banana Pops

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I love bake, cook or do crafts with my kids whenever they are free, especially my daughter. Spring break is here and it’s a perfect time to have some fun together.  I love to do them with my son too, but I think he has “outgrown” that stage…Well, he would still cook some noodles for himself as he loves them. These banana pops are super easy and they made a great healthy snack. It can get a little messy with the melted chocolate but that’s the best part mom, right ?!  Our favourite topping is the maple roasted pecans,  you can find the recipe here…..Carrot Spelt Muffins with Maple Roasted Pecans. 

Makes about 12-16 pops

  • 300 g semi-sweet or dark chocolate 
  • 3-4 bananas (Do not use bananas that are too ripe, otherwise they will be too soft to work with)
  • Toppings of choice (sprinkles, roasted nuts, shredded coconut, etc) 
  1. Place toppings in separate dishes 
  2. Melt chocolate in a heat-proof bowl over a pan of simmering water, cool slightly 
  3. Slice bananas into big chunks 
  4. With the help of a fork, coat banana chunks with melted chocolate, tap off excess 
  5. Roll in desired toppings 
  6. Place on a tray lined with parchment paper 
  7. Insert popcicle sticks 
  8. Freeze until frozen 

Carrot Spelt Muffins with Maple Roasted Pecans (Vegan)

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I guess by now everyone knows I love to bake.  Not only do I like to eat sweets, but I also get intrigued by how different ingredients work or not work together and the Science behind it. Yes, baking is an edible Science experiment ! And I have so much fun with these “Science projects” !  Vegan baking is even more interesting ! You don’t have your eggs to bind things together, you don’t have your dairy nor butter for nice creamy texture and rich flavours.  But there are actually many great alternatives and I realize I have a lot more to learn. This is the first time I bake with spelt flour. It can be used instead of whole wheat flour. It has a finer texture and a milder taste which I like.  For the roasted pecans, you won’t need the whole batch for the muffins, save the rest for a healthy snack !

Makes about 12 muffins

For the roasted pecans 

  • 100 g pecans
  • 1 tablespoon maple syrup 
  • 1/2 tablespoon vegetable oil
  • Pinch of salt 
  1. Preheat oven to 350°F
  2. Coat pecans with rest of ingredients 
  3. Bake for about 10 minutes, stirring once in between Maple Roasted Pecans

For the muffins

  • 225 g spelt flour
  • 1+1/2 teaspoon baking powder 
  • 1/2 teaspoon baking soda 
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon 
  • 60 g demerara or brown sugar 
  • 150 g unsweetened apple sauce 
  • 120 mL vegetable oil 
  • 60 mL unsweetened almond milk 
  • 2 tablespoons maple syrup 
  • 1 teaspoon pure vanilla extract 
  • 200 g grated carrots 
  • 30 g maple roasted pecans, crushed 
  1. Preheat oven to 350°F
  2. Sift together flour, baking powder, baking soda, salt and cinnamon 
  3. Mix in sugar 
  4. Stir in other wet ingredients
  5. Stir in grated carrots 
  6. Spoon into lightly greased paper or silicone muffin cups (you can fill them up a little fuller, as they don’t rise as much)
  7. Sprinkle crushed maple pecans on top 
  8. Bake in muffin tins for 25-30 minutes Carrot Spelt Muffins with Maple Roasted Pecans (Vegan)

Overnight Oats with Chia Seeds

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After indulging myself over Christmas and New Year, I guess it’s time to make something a little healthier! Chia seed pudding has been on my “to make” list for quite a while, but I’ve been pushing it back. Somehow I associate the word “pudding” with something soft and creamy, not seedy and chewy.  So I ended up making this overnight oats.  It was really yummy, and to my surprise, my daughter loved it ! This is another recipe that can have so many variations. My ratio is roughly, 1 part oats, 2 parts milk and 1/4 part chia seeds, then add sweetener, and toppings.  It makes a great breakfast, or for me, a snack after my morning run !  

Makes 1 serving

  • 1/2 cup unsweetened milk of choice (I used almond and coconut milk)
  • 1/4 cup rolled oats
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup
  • toppings of choice, e.g. banana, berries, shredded coconut, almond slices, pumpkin seeds, sunflower seeds etc
  1. Combine milk, oats, chia seeds and sweetener in a bowl or a mason jar  
  2. Stir well, cover and refrigerate overnight
  3. Add toppings when ready to serveOvernight Oats with Chia Seeds

 

 

 

Coconut Flour Chocolate Chip Cookies (Gluten-free)

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Our family is very lucky. None of us have any food allergies, intolerance, special diet or restrictions.  I do have many friends or their kids who cannot eat nuts, shell-fish, dairy or gluten. Cooking or eating out can be very challenging for them.  These restrictions, however, have given me opportunities to try new ingredients. This is my first time using coconut flour to bake. It is gluten-free, high in fibre and protein, and low in carbohydrates. It is very absorbent, so you cannot make a cup-to-cup substitution with grain-based flour. For every cup of all-purpose flour, you only need about 1/4-1/3 cup of coconut flour. You would also need more eggs, about 2 eggs per 1/3 cup of coconut flour. These cookies are soft, chewy and much healthier than regular chocolate chip cookies. So we can eat more and feel a little less guilty! 

Makes about 12-14 cookies 

  • 40 g coconut flour (about 1/3 cup)
  • 60 g brown sugar 
  • Pinch of salt 
  • 2 eggs, lightly beaten 
  • 60 mL coconut oil, melted
  • 1 teaspoon pure vanilla extract 
  • 50 g semi-sweet chocolate chips 
  1. Preheat oven to 350ºF
  2. Mix together brown sugar, eggs, coconut oil and vanilla 
  3. Add coconut flour and salt, stir until dough is formed (Mixture may look very runny at the beginning, but as you stir, the coconut flour will absorb the liquid)
  4. Stir in chocolate chips
  5. Roll dough into one inch balls, place on baking sheets lined with parchment paper, then gently flattened each ball (these cookies don’t really spread, they remain pretty much the same shape before and after baking)
  6. Bake for about 12 minutes 

Coconut Flour Chocolate Chip Cookies

 

No Bake Nutella Bites 

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Can’t believe September is here already ! Kids are back to school, routines are slowly getting back to normal, and I have to start making lunches and snacks. I made these little energy bites as an after school snack. They are like mini granola bars and are super easy to make. Keep them in the fridge and the kids can just grab them when they want. They come in handy before hockey practices too ! There can be many variations to the recipe.  I used Nutella, but you can also use peanut butter, cookie butter or sunflower butter. You can also choose other nuts, seeds and dried fruits. 

Makes about 25-30 

  • 1 cup quick oats
  • 1 cup rice crispy cereal 
  • 2 tablespoons chia seeds 
  • 2 tablespoons ground flax seed 
  • 1/4 cup unsweetened shredded coconut 
  • 1/2 cup Nutella spread 
  • 3 tablespoons melted coconut oil 
  • 2 tablespoons honey 
  1. Mix all dry ingredients together 
  2. Add Nutella, coconut oil and honey, mix until blended 
  3. With the help of a melon scooper or spoon, roll mixtures into small balls
  4. Refrigerate until firm
  5. Keep in refrigerator 

No Bake Nutella Bites

Healthy Banana Bread

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Besides a mom and a home baker, I am also a pharmacist, so whenever I bake or make desserts, I would have a dilemma in my mind. Shouldn’t I be promoting healthy eating as a health professional? But I really like to make and eat sweets ? To somewhat justify myself, I try to create more recipes that use less sugar and fat, and incorporate healthier ingredients.  It took me a few tries to make this healthy yet very delicious banana bread. It contains no butter and no refined sugar. It is moist but not too dense, which is what my family likes. You can use bread flour if you prefer a denser texture. I also added some ground flax seeds for your extra dose of fibre and omega fatty acids!

Makes one 9×5 inch loaf

  • 2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup ground flax seeds
  • 3-4 ripe bananas, meshed (about 1+1/2 cups)
  • 2 eggs, lightly beaten
  • 120 g coconut oil, melted
  • 1/4 cup organic agave syrup
  • 100 g plain Greek yoghurt
  • 1 teaspoon pure vanilla extract
  1. Preheat oven to 350ºF
  2. Sift together flour, baking soda and salt into a large mixing bowl
  3. Mix in ground flax seeds
  4. Add other wet ingredients, mix until blended
  5. Pour into a lightly greased and floured 9×5 inch loaf pan
  6. Bake for about 50-60 minutes

Kale Smoothie

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This healthy smoothie is packed with nutrients and taste!

Makes about 3-4 servings

  • 100 g fresh kale leaves
  • 100 g fresh or frozen mangoes
  • 1 banana
  • 1 cup orange juice
  • 1/2 cup apple juice
  • 1/2 cup pineapple juice
  • Juice of half a lemon
  • 3 tablespoons honey

Blend everything in a blender and that’s it !

Cinnamon Apples with Vanilla Ice Cream

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Cinnamon apples and vanilla ice cream is a perfect match and it’s a great treat after dinner in the fall

Makes 2 servings

2 apples
1 tablespoon butter
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/2 cup oat and honey granola
2 scoops of vanilla ice cream

1. Wash, peel, core and cut apples into wedges or chunks as desired
2. Coat apple pieces with brown sugar and cinnamon
3. Melt butter in non stick pan over medium heat
4. Add coated apples
5. Cook for about 6-8 minutes until apples are tender but not too soft
6. Place warm apples on top of granola and serve with vanilla ice cream

Granny Smith, Golden Delicious, MacIntosh or Gala apples would work fine. Granola is available at most grocery stores, or just crush a granola bar of your choice.