This recipe takes a classic banana muffin recipe and adds a healthy twist. The addition of veggies ramps up the fibre, oat flour almost negates the gluten, and molasses and maple syrup are non-refined sweetening alternatives. If you've ever juiced and had leftover veggie pulp, here's what to do with it.
3 cups oat flour
1/2 tsp salt
1/2 tsp baking soda
1/2 cup molasses
1/2 cup brown sugar
1/4 cup maple syrup
1/2 cup coconut oil
1 ripe banana, mashed
2 cups of veggies*
*The leftover pulp from juicing is perfect here. Otherwise, grated zucchini, carrots, and ginger are perfect.
Combine dry ingredients in one bowl and the wet ingredients in another. Add the wet ingredients into the dry and mix well. Add in the banana and the veggies and stir. Pour into greased muffin cups approximately 3/4 full. Bake at 350 for 25-30 minutes or until a toothpick comes out clean. Enjoy!
With the arrival of warmer weather, this antioxidant-packed sherbert is a perfect alternative to ice-cream or other sugary, cool treats. It's great to enjoy straight out of the bowl or freeze in popsicle makers.
1 cup frozen mixed berries
1/2 cup almond or rice milk
2 tbsp maple syrup or honey
1 tsp pure vanilla extract
Combine all ingredients together in a blender and blend on higher speed just until smooth.
Choose a good quality protein powder when making a smoothie. Look for New Zealand Whey, Whey Isolate, or a mixed-source vegetarian protein. Ensuring your body has enough protein will help to cover your bases when it comes to optimal functioning as well as sustaining or building muscle mass. The average daily intake of protein should be 0.8g/kg of body mass, but for athletes this intake increases to 1.2-1.6g/kg of body mass.
1 scoop protein powder 1 cup milk (rice, almond, soy, etc) Your choice of:
• 1⁄2 cup fresh or frozen berries
• 1⁄2 banana
• 1 tbsp natural peanut butter, 1⁄2 tbsp cocoa powder, 1 tsp honey
• 1⁄2 cup apple sauce and 1 tsp cinnamon
• 1 cup pineapple and 2 tbsp coconut milk
• Substitute milk for 1 cup brewed chai tea and 1⁄2 cup milk
• Any seasonal fruits available!
Blend together until smooth. Enjoy!
Combining wild rice with brown not only adds an additional texture and richer flavour, but it also gives a nutritional kick. Wild rice is rich in vitamins and minerals including magnesium, phosphorus, zinc, and b-vitamins.
1 cup brown rice
1 cup wild rice
4 cups vegetable broth
1 onion, chopped
1 cup chopped mushrooms
2 tbsp olive oil
2 green onions, chopped
1⁄2 cup dried cranberries
Combine brown rice, wild rice, and vegetable broth in pot and cook until liquid is absorbed. In a separate pan, sautee mushrooms and onions in olive oil over medium-low heat for approximately 10 minutes. Stir into rice mixture with green onion and dried cranberries. Enjoy!
This recipe is super easy and fast to make. Hummus makes a great protein- and fibre-rich snack to use as a veggie dip, rice cracker dip, or as a spread on sandwiches and in wraps. The added garlic and onions add extra flavour as well as immune-boosting properties.
1 can organic chick peas
1⁄2 cup tahini
1⁄4 cup water
1 clove minced garlic
1 tbsp finely chopped onion
3-4 finely chopped sundried tomatoes
Juice of 1⁄2 lemon
1 tsp sea salt (or to taste)
1 tsp black pepper (or to taste)
Mash or blend chick peas until smooth. Add in remaining ingredients and continue blending. Add extra water to gain desired consistency. Enjoy!