Homebound Banana Nut Bread

We’ve been in a cooking and baking mode the past few weeks – from cherry almond pancakes and black bean brownies to a recent favorite, comforting banana bread.

How is it comforting? For those with gluten-sensitivity, this gluten-free version is gentle on our digestive system, the cinnamon brings back happy memories from childhood, and warm bread as a snack just has a way of making you feel cozy and safe (even if all the news points you in the opposite direction). Plus, we like making things and baking is an easy at-home activity along with knitting, organizing, creating new programs, reading and puzzles.

This bread is gluten-free and dairy-free; it can be made vegan as well. We find that two loaves is the best amount for us, given how much we love it…and one can go in the freezer, if it makes if that far.

Ingredients

3 1/2 cups gluten-free flour
5-6 medium bananas (if you wait until they have brown spots on them, they are even sweeter)
2/3 cup melted coconut or avocado oil
3/4 cup maple syrup
4 eggs or the equivalent in chia/flax vegan ‘eggs’
1/2 cup water
1/2 cup walnuts, chopped
1/2 cup pecans, chopped
2 tsp baking soda
2 tsp vanilla extract
2 tsp ground cinnamon
1 tsp nutmeg (optional)
3/4 tsp salt

Instructions

Grease two 9×5″ loaf pans with oil (see above ingredients list) and preheat oven to 325° F. If using coconut oil, get it to melt if not liquid already. For this next part, we used a blender but you could also just use a bowl: beat/blend oil, maple syrup, eggs along with mashed banana and water. If you used a blender, pour mixture into a bowl; whisk together added gluten-free flour, baking soda, vanilla extract, cinnamon and salt. Then add walnuts and pecan pieces.

Transfer batter into loaf pans and bake for about 65 minutes or until knife inserted into center of bread comes out clean. Allow bread to cool for about 20 minutes before slicing and enjoying.

Lasts for about 3-5 days in the refrigerator; freeze bread for up to 3 months, if desired.

10TV Recipe: Cocoa-Maca Energy Balls

If you watched last month’s segment on 10TV, you learned about the factors which can make us feel FAT & TIRED as well as the top 10 foods for increasing our natural energy levels. One of the ideas featured was our Cocoa-Maca Energy Balls; it’s a great pick-me-up for the 3pm slump and a delicious, chocolate-y treat.

Prep time: 5-10 minutes
Servings: 24 energy balls

Ingredients

1 cup coconut oil, melted
2.5 cups shredded coconut
1 cup cacao powder (or cocoa powder)
1/2 cup maple syrup
1 tsp vanilla extract
1/2 tsp cayenne powder
1 tsp cinnamon
1 tsp maca powder

Instructions

Put shredded coconut, cacao powder, cinnamon and cayenne in medium bowl. Mix melted coconut oil, maple syrup, and vanilla extract and pour over dry ingredients. Combine well and put in freezer for about 15 minutes. Remove mixture and shape into balls; recipe makes 24. Store in fridge for up to a week or in freezer for up to 3 months.

 

Recipe: Turkey Breakfast Sausage

Oh my, how savory the turkey sausage patties! A perfect pairing with a over-medium egg and hot sauce. At this point, you have two choices: devour with your eyes or get cooking so you can devour them with your mouth.

Bonus: no scary ingredients from typical store-bought sausages with their nitrites and other questionable agents. We also added tons of garlic for the health properties related to winter wellness!

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:
1 lb ground turkey (ours from MKM family farms at farmers’ market)
2 tbsp coconut oil (feel free to substitute olive oil)
4 cloves garlic
1 medium onion, chopped
1 tbsp oregano, parsley, and fennel seeds
1 tsp salt & pepper
2 tbsp balsamic vinaigrette for de-glazing pan
hot sauce

Instructions:
Heat oil in saucepan over medium heat and cook onion and garlic until golden-brown. Remove from heat and add onion to mixing bowl along with turkey and combine. Then add the oregano, parsley, fennel seeds, salt & pepper and mix thoroughly by hand. Form patties by hand to be about 3 inches in diameter and about 1/2″ inch thick. Cook in skillet about 5 minutes on either side or until inserted meat thermometer registers 165°F and meat is fully cooked. Add balsamic vinaigrette to de-glaze the pan and cook on a lower temperature so meat soaks some up.

Happy breakfast-ing!

Recipe: Caramelized Parsnips

A parsnip is a fantastic root vegetable which is rich in vitamins and minerals as well as antioxidants and fiber.

Before sweetness in the form of sugarcane and beet were an option, Europeans used parsnips as a source of sugar. Next time the craving for a sweet arises, try some caramelized parsnips and find how sweet and grounding this root vegetable can be!

Ingredients
1 lb parsnips
2 tbsp coconut oil (or butter, if preferred)
1/4 cup water
1/2 tsp cinnamon
salt and pepper to taste

Instructions
Peel parsnips and chop into 1/2 inch pieces. Melt coconut oil in skillet then add parsnips and cinnamon. Cover with lid and cook over medium heat for about 8 minutes or until they become more golden. Add water and cover. After water evaporates you’ll be left with tender and caramelized parsnips. Add salt and pepper to taste.

 

Recipe: Spicy Indian Dal

Cold winter nights seem to conjure up the strangest, most delicious craving for warm and spicy Indian food. We’ve been to most restaurants in the city and have decided to make our own Dal. The result? You’d gladly pay for this meal at a restaurant, but now you don’t have to. 

Ingredients
1 1/4 cup red lentils
1/2 teaspoon cumin seeds
2 tablespoons coconut oil
1 onion, diced/chopped
8 cloves garlic (we can never have too much)
1/4 teaspoon turmeric powder
1 tablespoon red chili powder
1 tomato, chopped
1/4 cup tomato sauce
salt to taste
1 cup water, or enough to make it the consistency you desire

Instructions
Cook the lentils separately. While lentils are cooking, chop 1 onion and garlic. Heat 2 tablespoons oil and cumin seeds in a medium stockpot. Saute onion, garlic, turmeric powder, chili powder, and sprinkle cayenne if you like spice.  Reduce to simmer, chop tomato and add to pot – cook until soft. Add tomato sauce (we used our own home-made version), cooked lentils and water; bring to a boil for a few minutes, and salt to taste.

 

Recipe: Tropical Millet Breakfast

Feed your body wholesome, nutritious food to as an act of self-care. Start your day right with this delicious, tropically-inspired breakfast recipe:

Yield: 3-4 servings
Prep: 10 minutes
Cook: 30 minutes

Ingredients:
1 cup millet
1/2 cup non-dairy milk
1/4 cup pineapple, chopped
1/4 cup mango, chopped
1/4 cup unsweetened coconut, toasted
2 teaspoons chia seeds
2 teaspoons flaxseeds
3 tbsp maple syrup

Directions:
Bring 6 cups of water to a boil (pinch of salt optional). Add grains and return to boil before simmering, covered, for about 30 minutes. Let cool for about 5 minutes before adding on top non-dairy milk, pineapple, mango, coconut,seeds, and maple syrup.

Recipe: Ultimate Chocolate Black Bean Brownies

Kids (and adults) love these brownies; many times they are surprised to find that black beans could be used to make a dessert. Next time you have a bit of a sweet tooth, give these chocolate-y brownies a go!

Keeping with the theme of these recent blog posts, see how many of these ingredients you can make organic (and/or free-range, in the case of the eggs).

Ingredients:

1-15oz. can of black beans, drained and rinsed
1/2 cup honey
2 tbsp. melted coconut oil
2 eggs
1 tsp vanilla extract
1/2 cup cocoa/cacao powder
1/4 cup ground almonds
1/2 tsp baking powder
1/4 tsp sea salt
1/3 cup chocolate chips or 3 oz dark chocolate bar, in pieces

Directions:

Preheat oven to 350F and use liners to fill in muffin tin or spray with cooking oil. Add all ingredients to a large food processor or mixing bowl (except the chocolate chips/ pieces of dark chocolate). Process for 2 minutes or until batter is smooth, then stir in chocolate chips/pieces. Pour batter into muffin cups and bake 18-20 minutes or until toothpick comes out clean. Cool for 10 minutes before transferring brownies to wire rack.

DIY Lip Balm

photo source: http://www.ourhomemadelife.com

Ingredients:

1 1/2 tablespoons beeswax
1 tablespoon cocoa butter
1 tablespoon coconut oil
1 tablespoon sweet almond oil or jojoba
4 drops vitamin E oil
7 drops peppermint essential oil OR 9 drops vanilla oil & 6 drops lavender essential oil

Preparation:
Use a double boiler to melt beeswax, cocoa butter, and coconut oil. Once melted, carefully remove from heat and stir in the remaining oil. Wait until mixture has cooled for about 15 minutes before adding essential oils.

Scoop into your desired lip balm packaging and allow to cool for 30 minutes before putting lid on the container.

Beat Belly Fat

When Good Day Columbus contacted us about how to beat belly fat, we knew this was a golden opportunity to assist people in getting ready for spring. Check out the link here for the segment and onto for the bonus section.

5 Foods to Beat Belly Fat:

1. Chili Peppers – capsaicin boosts metabolism and gives the peppers their kick; it’s a great source of vitamin C and is delicious raw, cooked, or powdered in a variety of dishes

2. Kale – as a nutrient-dense green, it offers plenty of vitamins and minerals which are essential in the fat-burning process; it has the added benefit of having fiber which helps with satiety

3. Green Tea – a study in the American Journal of Clinical Nutrition found that people who drank 4 cups a day had an average weight loss of 6lbs over the course of 8 weeks. It may be worth having a few cups throughout the day!

4. Coconut Oil – not all fats are created equal; coconut oil has medium-chain triglycerides that can help boost thermogenesis (i.e. fat-burning)

5. Cauliflower – contains phyto-nutrient sulforaphane which can stimulate a pathway to reduce fat cells

Remember, some of these foods can help boost your metabolism and others help support the process, but none of them can work their magic outside of a generally healthy diet. Also, it’s important to avoid foods that can lead to excess belly fat, including: trans-fats/partially-hydrogenated oils, refined sugar, processed foods, refined grains and oils, as well as alcohol.