Simple And Easy Dahl

Simple and Easy Dahl

In Malaysia, Roti Canai and Dhal Curry are often eaten during breakfast. This recipe probably took me thirty minutes to make from start to finish.

Dhal curry is a very mild and nutritious curry made up mainly of lentils, tomatoes, and chilies. Sometimes potatoes are added. Very few spices are used and the heat level can be adjusted by using more or less dried chilies. This curry is very kid friendly as it can be made relatively mild.

Enjoy !

This recipe is incredibly simple and so delicious. Let me know what you think. 

Simple And Easy Dahl

This recipe uses very inexpensive ingredients to create a very tasty dish. It can serve with rice or whole wheat naan bread or chapatis. Great source of protein, fibre and iron.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch
Cuisine Vegan, Vegeterian
Servings 4

Ingredients
  

  • Oil for frying
  • 1 medium onion, chopped
  • 2 garlic cloves, finely chopped
  • 1/2 tsp turmeric
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1 cup yellow lentils, rinse thoroughly in cold water and drained
  • 1/2 tsp ground cinnamon
  • 3 1/3 cups water
  • 2 tbsp lemon juice
  • 1 tbsp chopped fresh cilantro (optional)

Instructions
 

  • Heat the oil in a saucepan, add the onion, and fry until soft.
  • Add the garlic and fry for another minute or two, then stir in powdered spices.
  • Add the lentils and cinnamon, with enough water to cover them. Bring to a boil, stirring occasionally, then turn down the heat, cover and simmer for 25-30 minutes, continuing to stir occasionally until the lentils are soft by not mushy.
  • Add lemon juice and stir well.
  • Sprinkle with the chopped cilantro and serve warm with rice, naan bread or chapatis.
Organic Foods: Are They Safer? More Nutritious?

Organic Foods: Are They Safer? More Nutritious?

如果你在想食物是从哪里来的? 关心食品安全问题?脑袋第一个会出现植物种子和农民耕种的画面。 但是你知道有些种子在种植之前在实验室进行了基因改造吗? 今天我想和大家简单的聊一聊这个话题,因为我发现消费者对 “转基因农作物” 的概念模糊,对基因改造技术一知半解。

什么是转基因生物(GMO)和转基因食品 (GM Food)?

转基因生物 (Genetically Modified Orgasim – GMO) 可被定义为有机体通过非自然交配和/或非自然重组的方式发生改变的生物体(即植物、动物或微生物)。

这种技术通常称为 “modern biotechnology 现代生物技术” 或 “gene technology 基因技术”,有时也称为 “recombinant DNA technology 重组DNA技术” 或 “genetic engineering 基因工程”。

通过这种技术可将选定的个体基因由一个生物体转移到另一个生物体,也可在不相关的物种之间进行转移。而通过这种技术制造出来的粮食,叫做转基因食品 (Genetically Modified Food)。

转基因食品有哪些好处?

世界人口指数增加,同时,气候变化导致的海平面上升。可耕地面积和用于灌溉的淡水资源却在日渐减少,毫无疑问,以转基因生物为基础开发植物的目标之一是改进作物保护。转基因食品可:

  • 增加恶劣生长环境的适应性,如干旱、高盐分土壤,极端温度等生长环境。植物能够更好地耐低温,抗冷害
  • 减少作物损失,提高作物产量,保护耕地来提高全球的粮食产量
  • 降低致敏物质和有毒物质含量,延缓成熟,增加淀粉含量,延长货架寿命
  • 增加作物对特殊病虫害的生物抗性,包括由病毒引起的病害,从而减少化学杀虫剂的使用
  • 提高作物对除草剂的耐性,作物可以在几乎不需要使用除草剂的情况下生长,从而保护了水土和节约了燃料
  • 提高植物中有用物质或营养物质的含量 (如:蛋白质,脂肪,维生素A),以减缓一些贫穷落后国家粮食短缺和营养缺乏症的问题

转基因农作物种植国:

美国,巴西,阿根廷,印度,加拿大,中国和其他20几个国家。

常见转基因农作物

大豆,玉米,油菜籽,花生,马铃薯,番茄

转基因食品的安全性

早些年,联合国开发计划署承认,转基因食品可能会破坏生态平衡,也有可能会对动植物产生意想不到的有害影响。
但目前暂时没有发现转基因食品对人类健康带来负面影响,这并不能说明转基因食品就是安全的,因为它进入人类身体的时间还较为短暂,其潜在风险尚未清楚。毕竟谁也不愿意拿自己和自己的后代做实验品,而且即使有,时间也非常长。
关于转基因食品的潜在威胁和安全性的许多问题,需要进一步的研究才可以下结论。正因为到目前为止我们没有足够的科学手段去评估所有的转基因食品的风险,所以社会上对于转基因是否安全还存在着很大的争论。

交叉感染

两片相邻的耕地分别种着转基因和非转基因的作物,开花的时节,大风一吹,就把转基因的花粉吹到了非转基因的花蕊上了,非转基因的作物也就受到了污染,而人类却还把它当作非转基因作物来看待。

标签意识

各国政府管理转基因食品的方式各不相同。在一些国家,尚未对转基因食品进行管理。已制定法规的国家主要着重于对消费者健康的风险评估。一般说来,已对转基因食品制定规定的国家通常还管理转基因生物,并顾及健康和环境风险以及与控制和贸易有关的问题(如潜在检测和标签制度)。所以你会在一些食物包装上看到 “Non-GMO” 的字眼 (一般是国外食品较多)。

马来西亚也是农作物生产国,人民需要知道的更多

作为消费者,我们应该有知道自己吃的是什么食物的知情权和选择权,通过我们的选择来引导食品供应商的生产方向。光有这个食品标签法律是远远不够的,我们还要的有法律的执行和监督。就执行来讲,比如没有标明是否含转基因原料的食品不能上架出售。就监督来讲,应该要有一套食品追踪系统,追踪到食品的产地、年份、周围作物情况等。同时需要第三方监测机构来监督。

重点

  1. 我们现在的社会并没有完善到让消费者有充分的知情权,那我们又可以做什么来保护自己呢?
    少吃或者尽量不吃加工食品。由于加工食品需要降低成本,转基因原料的价格又低,所以加工食品使用转基因原料的概率是非常高的。
  2. 买东西看标签。不少商家都以非转基因为卖点,如果他们用的是非转基因的原料,一定是迫不急待地在食品包装上标识出来。
  3. 关于有机食品和非转基因食品:有机食品的概念不涉及非转基因,虽然大部分有机食品的供应商会尽量选择非转基因原料,但是有机食品不能保证是非转基因食品
  4. 尽量吃本地的种植食材。

饮食治疗师怎么看

  • 不要将某种食物 “神化”,也不应盲目的对其“妖魔化”。
  • 你自己下过田,种过菜吗?你吃过自己亲手种出来的蔬菜吗?你了解过农夫幸苦下田耕种,如果遇到旱季/雨季,农夫一家都有可能损失惨重。
  • 转基因食品与非转基因食品在对健康的长远影响,学术界也尚无定论。而在选择食材放面上,大可不必单单专注在 “非转基因食品” 或 “有机” 这个名词上,更应该在自由选择食材的基础上,保证食材多元化,均衡、适量,再去决定是否愿意接受转基因食品。对于那些生活作息颠倒、烟酒不离手,暴饮暴食,甜食天天吃,挑食,和食物关系不好的朋友,一再的去追究转基因食品的安全性,岂不是庸人自扰吗?

Reference:WHO 

Apple Carrot Bran Muffin

Apple Carrot Bran Muffin

For busy families, breakfast cereal seems to be the go-to choice for quick and easy breakfasts. I try to buy the BETTER cereals but they end up sitting in the cupboard, uneaten, for weeks. What kids really like are the super sweet kinds that are void of any real nutrition and full of artificial flavors and sweeteners. They can eat bowl after bowl and be hungry again less than an hour later! This is because it is often lower in fibre, high in sugar, low in protein, and high in refined starchy carbohydrates. Therefore, you will likely need more food to satisfy you soon after eating breakfast. And you will likely eat more throughout the day.

Today, I am going to share this apple and carrot muffin recipe, maybe you’re thinking, “no way can these taste good with carrot AND apple in them”, then let me set you straight. You’re dead wrong! Here’s why these Carrot Apple Bran Muffins are one of my favorite:

  1. The carrots and apples make these muffins incredibly moist and tender.
  2. They’re practically a mom WIN because you’re getting a vegetable AND a fruit in a breakfast muffin.
  3. The addition of cinnamon in these muffins will have your house smelling like heaven, no joke! Seriously.
  4. They freeze well and with a quick microwave thaw, taste like they’re fresh from the oven.
  5. You got to use up the high fibre bran cereal in your pantry.

 

Enjoy !

 

Recipe adapted from All-Bran.

If you like this recipe, you might also want to try this delicious Blueberry Orange Yogurt Bran Muffins.

Apple Carrot Bran Muffin

Apple Carrot Bran Muffin
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Breakfast, Snack
Servings 12

Ingredients
  

  • 1 1/2 cups All-Bran Buds* cereal
  • 1 1/4 cups buttermilk
  • 1 large egg
  • 1/3 cup vegetable oil
  • 1 tbsp vanilla
  • 1 cup carrot, shredded
  • 1 cup apple, unpeeled and shredded
  • 1/2 cup raisins
  • 1 1/2 cup whole wheat flour
  • 1/2 cup brown sugar
  • 1 tbsp baking powder
  • 2 tsp graound cinnamon

Instructions
 

  • Preheat oven to 200°C (400°F)
  • In a medium bowl, combine cereal and milk and let stand for 5 minutes. Stir in egg, oil and vanilla, then carrots, apples and raisins.
  • In a large bowl, whisk together flour, brown sugar, baking powder, cinnamon and salt. Stir cereal mixture into dry ingredients, stirring just until moistened. Spoon batter into a greased or baking paper-lined 12-cup muffin tin.
  • Bake in the centre of the oven for 20 to 25 minutes or until golden brown. Remove from oven. Cool in pan for 5 minutes and then turn out onto rack to cool completely.
Marinated Peanut Butter Tempeh

Marinated Peanut Butter Tempeh

Tempeh is a soy product that originated in Indonesia. It is made by taking whole soybeans, soaking them until softened, slightly cooking them, and then fermenting them so that they form a solid block. Unlike tofu, tempeh is minimally processed, so the soybeans are intact in the final product. The outside texture of the tempeh has a white film which is totally normal.

A 1/2 cup serving of tempeh has 160 calories, 15 grams of protein, 7 grams fiber, and 2 net grams of carbohydrate.

Tempeh has a slightly nutty flavor and crumbles easily so it makes a great substitute for ground meat in recipes. Tempeh is sold in the refrigerated section of the store near the rest of the meatless options and tofu.

To remove bitterness from the tempeh, add to a saucepan filled with 1 inch of water and bring to a low boil over medium heat. Steam tempeh for a total of 10-12 minutes, flipping once at the halfway point. Then rinse and pat dry.

Mix marinade by adding sesame oil, peanut butter, tamari, lime juice, and maple syrup. Whisk to combine.

Add the sliced tempeh to the marinade and toss to coat.

Use tempeh the same way you might use tofu or other meat alternatives in recipes like salads, casseroles, soups, etc. Tempeh holds its form well when sliced or cubed. You can also crumble it into smaller pieces and cook it up as an alternative to ground meat in dishes.

Enjoy !

Are you a vegetarian or vegan? What are your favorite plant-based protein foods? Please share this recipe if you like it. 

Marinated Peanut Butter Tempeh

Marinated tempeh coated with a rich and creamy peanut sauce. Serve over rice with leafy greens for a complete meal!
Prep Time 1 day
Cook Time 30 minutes
Total Time 1 day 30 minutes
Course Dinner, Lunch
Cuisine Gluten Free, Vegan, Vegeterian

Ingredients
  

  • 8 ounces tempeh (if GF, ensure gluten-free friendly)

SAUCE

  • 1 1/2 tbsp sesame oil (if avoiding oil, leave this out and add a bit more lime, soy sauce, and maple syrup)
  • 2 tbsp unsalted peanut butter (or almond, cashew, or sunflower butter)
  • 2 tbsp gluten-free tamari (or soy sauce if not GF)
  • 2 tbsp lime juice
  • 3 tbsp maple syrup

Instructions
 

  • Cut into bite-size pieces. I prefer cutting into small triangles. (The smaller the pieces, the better they can soak up the marinade.)
  • To remove bitterness from the tempeh, add to a saucepan filled with 1 inch of water and bring to a low boil over medium heat. Steam tempeh for a total of 10-12 minutes, flipping once at the halfway point. Then rinse and pat dry. Set aside.
  • Mix marinade by adding sesame oil, peanut butter, tamari, lime juice, and maple syrup. Whisk to combine. Taste and adjust flavor as needed, adding more maple syrup for sweetness, lime juice for acidity, or tamari for saltiness. Don’t be shy – you want this extremely flavorful!
  • Add the sliced tempeh to the marinade and toss to coat. Then cover and refrigerate for at least 2 hours, preferably 24 hours. I found that 24 hours infused the most flavor! While marinating, toss/stir occasionally to ensure even coating. (Tip: Just before baking, drizzle with a bit more maple syrup and tamari for extra flavor. Optional but recommended!)
  • Once marinated, preheat oven to 375 degrees F (190 C) and line a baking sheet with parchment paper. Add tempeh and reserve any leftover marinade to brush/coat the tempeh once baked.
  • Bake for 22-30 minutes or until caramelized and deep golden brown. Remove from oven and brush/coat with any remaining marinade.
  • This tempeh is delicious for adding to Asian-inspired dishes like spring rolls, salads, and noodle dishes! Store leftovers covered in the refrigerator up to 3 days. Best when fresh.
Sunday Apple Pancakes

Sunday Apple Pancakes

As parents, we all know how important breakfast is, both for ourselves and our kids. Having breakfast within an hour of waking up gives us the energy we need to start the day, kick-starts our metabolisms, helps us focus and concentrate all morning, and can even control our appetites and cravings all day, preventing unhealthy snacking later (especially when breakfast includes enough protein). This, in turn, helps us to reach a healthier weight.

Making pancakes has become a fun morning activity that we do on weekend! The pancake recipe doesn’t require any special ingredients – just egg, flour, milk, butter and baking powder, and you top up with what you have in the house.

TIPS to MAKE PERFECT PANCAKES

To ensure fluffy, delicious pancakes I follow these tips

  • Mix the dry and wet ingredients separately. – Mix the dry ingredients in one bowl and the wet in another bowl. Pour the wet into the dry.
  • Just Barely Mix – You should still see some small and medium-sized lumps in the batter. If it is too smooth you risk your pancakes being dense. Add the apples and stir until just combined.
  • Get the right heat – I find a medium heat is perfect for this pancake. This will vary depending on your stove. Make a small test pancake first to check the temperature. If the outside is scorched and the inside is still raw then turn down the heat.
  • Wait for the bubbles – Flip the pancakes only once bubbles form on the top. The other side will cook quicker, cook until golden.

This recipe makes a dozen. There is no way that we can eat that many pancakes. No problem though! There are a couple ways to handle this.

HOW TO STORE APPLE PANCAKES

Apple pancakes are a great make-ahead food and they can be enjoyed cold or re-heated easily.  Allow the pancakes to cool to room temperature before storing.

  1. Refrigerating Apple Pancakes
    • Once cool, store in an airtight container and refrigerate.
  2. Freezing Apple Pancakes
    • Place the pancakes on a baking tray, so they are close together but not touching. Place in the freezer until frozen, around 30 mins. Then transfer to a freezable container.

You can re-heat apple pancakes, from frozen, in  the

  1. Microwave (around 15sec for 1 pancake)
  2. Oven ( 350F/175C), place on a tray, cover with foil and heat for 10 mins.

The best way is eat what you can, and freeze the rest. This is what I normally do, because that means we can have pancakes any time. These pancakes take just a few seconds in the microwave to defrost.

These pancakes are the perfect grab and go breakfast, lunch, or snack for a toddler. Pancakes are easy to pack up and bring with you out, and these healthy pancakes are great to eat in strollers. They don’t drop crumbs everywhere, and they don’t leave behind sticky fingers. The pancakes themselves are also easy (and clean) for baby-led weaning.

Have you tried this recipe? I love to receive feedback! Please comment below or tag me on Instagram or Facebook.

Sunday Apple Pancakes

These pancakes are so easy to make, healthy and nutritious, and freeze well.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast
Servings 12

Ingredients
  

  • 1/4 cup butter, melted
  • 1 egg (you can use flax egg)
  • 1 cup milk (you can use plant-based milk - almond milk/soy milk)
  • 1 cup apple, shredded
  • 1 1/4 cups all-purpose flour (1 mix whole wheat flour & white flour)
  • 1 1/4 tsp baking powder
  • 1/4 tsp ground cinnamon
  • 1 tbsp white sugar (optional)

Instructions
 

  • In a large bowl, combine butter, egg, milk and apple.
  • In a separate bowl, sift together flour, baking powder, cinnamon and sugar.
  • Stir flour mixture into apple mixture, just until combined.
  • Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
Chocolatey Black Bean Brownies

Chocolatey Black Bean Brownies

This is not your normal brownie! It also happens to be nutrient-packed, chocolatey and indulgent. I’m about to show you that you can bake with beans and not taste them. Instead, you’ll just taste … brownies.

You can use food processor or blender to make those black beans into a puree. It is just easier to get every last drop of puree out of the food processor.  I don’t own a food processor, so I use blender , even if you puree isn’t 100% smooth, you still won’t taste beans in the brownies. Unbelievable, right?!

Mix the dry and wet ingredients and baked in the oven for 30 minutes. This is the best way to fill your house with a chocolatey aroma.

You’d never guess these rich, chocolatey treats contain a cup of black beans. Who would have thought black bean brownies would be so amazing?

Trust me, you won’t taste the beans. Enjoy!

 

If you like this recipe, you might also want to try this delicious Chocolate Zucchini Cake.

Chocolatey Black Bean Brownies

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dessert
Servings 16

Ingredients
  

  • 2/3 cup all-purpose flour
  • 1 tsp salt
  • 1/2 tsp baking powder
  • 1/2 cup cocoa powder
  • 1/2 cup butter
  • 1.5 cup sugar (I cut the sugar to 1 cup – I use 1/2 cup brown sugar and 1/2 cup white sugar)
  • 1 cup canned black beans, drained and rinsed
  • 4 eggs
  • 1 tsp vanilla extract

Instructions
 

  • Preheat oven to 350’F (175’C).
  • Lightly oil a 8 x 8 inch pan.
  • Stir flour, salt, baking powder and cocoa powder together in a bowl. Set aside.
  • Cream the butter and sugar by using hand mixer.
  • In a food processor or blender, blend the black bean, eggs and vanilla extract until no bean texture left. I add the egg one at a time, so that it has liquid to blend the mixture until smooth.
  • Stir wet mixture into dry ingredients until moist. Pour the batter into the pan. Bake for 30 minutes. or until a knife instead in the centre comes out clean . Store these moist brownies in an airtight container in the fridge.

Notes

I use a 19 oz (540 mL) can of black beans drained & rinsed yields 2 cups (500 mL) beans. Store leftover beans in an airtight container for 3 years in the refrigerator or 6 months in the freezer.
why-you-should-start-a-garden-with-your-kids-photo

Why You Should Start a Garden with Your Kids

As a mother and a dietitian, I know how challenging it can be to get your children to eat enough fruits and vegetables. We are so removed from our food supply, teaching children about how food is grown will help them appreciate what is on the table. When they involve in gardening, they learn that food comes from the ground, not from supermarket. More and more research (here, here) shows that when children help grow fruits and vegetables, they are more likely to eat more produce and try different kinds, too.

YOU CHILDREN CAN BE PART OF THE PLANTING AND GROWING PROCESS 

Depending on their age, children take the gardening differently. For example, preschoolers tend to be fascinated with exploring dirt, digging holes, planting seeds and working the garden hose, while older children may be more interested in how a single seed turns into an edible plant. Ask children which fruits and vegetables they would like to grow. Teach children responsibility by assigning each child a watering, harvesting or weeding task. Allowing children to be involved in every step of the process will get them excited to taste the fruits and vegetables of their labor.

ENCOURAGE TASTE TESTING

Gardening exposes your children to a variety of fruits and vegetables so encourage taste testing straight from the ground (after a quick rinse to remove dirt) and at the dinner table. Show kids how a tomato can taste delicious from the vine or in dishes such as pasta sauce.

Children are fascinated by both very small and very large objects — including vegetables. Whether in the ground or pot, cherry tomato plants grow to the perfect height for little hands to pick right off the vine.

INDOOR HERB GARDEN

Herbs are perhaps the easiest plants to grow and can be a good place to start to interest children in gardening. Most herbs can grow in small pots on indoor windowsills. Herbs usually grow easily, so you’ll probably have more than enough. Choose a few herbs to start, such as parsley, basil, rosemary, green onion. Don’t worry if you have too much herbs in the end.

An excess of basil can be made into pesto, frozen in ice cube trays and stored in the freezer to use later. And, all herbs can be dried.

START FROM WHAT YOU EAT 

Begin small by creating a garden with a dinner salad in mind. Plant salad greens, carrots, tomatoes and cucumbers — all are kid-friendly and easy to grow. Children like to see the result of their effort, so consider planting crops that grow quickly such as green beans or carrots; or those that produce heavily such as grape tomatoes.

GARDENING IN SMALL SPACES 

No yard? No space? No problem! Try using large pots/containers/planters, you can placed on the balcony or porch to grow foods such as tomatoes, salad greens, peppers and even cucumbers.

MY GARDENING EXPERIENCE IN CANADA 

Gardening helps our children engage their curiosity, learn to be resourceful and gain self-confidence. It also is a great way to get the entire family outside for fresh air and physical activity.

If you’re like me and you’re new to gardening, the idea of starting a garden might be a bit overwhelming. After a lot of research and some trial-by-error and tweaking, last Summer my 3-year-old son, husband and I planted our first backyard container garden.

Here is what you need to start your indoor or outdoor garden:

  1. Pots, planters (if space is limited)
  2. Some soil (Look for Organic soil under any brand, most nurseries have them)
  3. Seeds (You can buy them from nurseries)
  4. Plenty of water
  5. Sunlight
  6. Space (patio, balcony, backyard)
  7. Patience
Summer 2017

After a couple of months, the hard work will pay off with your own fresh and delicious fruits and vegetables for the whole family to enjoy.

Summer 2017

No matter what you plant and whether your carrots look like carrots or something different, have fun. Odds are kids and parents will enjoy the time they spend together and learn a little something along the way. And remember: children are going to get dirty; that’s part of the fun!

Summer 2018

Harvesting roots and tubers can be a treasure hunt. What’s more fun for a child than yanking a carrot out of the ground, washing it and taking a bite?

Summer 2018

Children will be fascinated by the growing process, whether it’s indoors or out. Small children may find it exciting to watch how low-maintenance, easy-to-grow and brightly colored berries grow and expand during the season.

Unfortunately, the winter is quite long in Canada, the growing season can be very short. So, we are planning to grow more indoor herbs this year.

WHAT ABOUT MALAYSIA? MALAYSIANS CAN ENJOY A YEAR-ROUND HARVEST 

Start an herb garden

  • Herb gardens are great for kids and it doesn’t matter the season.
  • Growing herbs doesn’t take much work – some soil, lots of sunlight, and water. The process, from seed to skillet, is similar to growing a garden. Let children relish in trying new flavor profiles they had a hand in growing!
  • TRY: Oregano, thyme, mint, rosemary, basil, lemongrass, curry leaf, green onion, ginger, onoin.

Start a vegetable garden

  • Let children choose some of the seeds to plant.
  • Guide them in exploring and researching other decisions that go into a garden, like what fertilizer to use, pest management (go organic!), co-plantings, etc.
  • When gardening with groups of small children, don’t forget to make it fun and creative. Break up the “hard work” like weeding, seedling, watering, etc.
  • Don’t forget to hang out in the garden and enjoy the space!
  • TRY: lettuce, long bean, kale, sweet peppers, chili, kangkung, choy sum, cucumbers, tomatoes, spinach, cabbage, okra.

BOTTOM LINE 

It’s a great way to teach children where their food comes from and to help them gain the satisfaction of growing something themselves.

Children who grow food and prepare it are more likely to try it.

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

The Best Banana Nut Bread

The Best Banana Nut Bread

Bananas alone are nutritional powerhouses, loaded with potassium and other important nutrients. They are routinely on my grocery list – between using in smoothies, eating with peanut butter and toast for breakfast, or just plain, we go through bunches each week! When they get overly ripe, I toss them in my freezer for future baking – usually some kind of muffin or loaf.

This recipe would be perfect as a healthy lunchbox snack for the kids, enjoyed mid-morning at work for the adults, or even simply warmed up as a delicious after dinner treat!

Baked goods do not have to be a guilty pleasure! When the right ingredients are selected, you can turn sweets into a delicious and nutritious snack option.

Baking Tips for Making The Best Banana Bread

  1. The riper the bananas the better your banana bread is going to be. The bananas are going to be the major sweetness in the bread and the sweeter they are the better the banana flavour is. The banana flavour is going to be stronger and richer if you use really ripe bananas.
  2. Don’t over-bake the banana bread. You want it to be moist and tender crumbed, not dry and tough.
  3. Simple ingredients that you can find from your pantry – ripe bananas, butter, sugar, egg, vanilla, baking soda, nuts, and flour. What is important to know though, is that if you replace these ingredients with nutritious alternatives, banana bread can actually be a healthful and filling snack that could be consumed anytime of day.
  4. Chocolate chips or no chocolate chips, the choice is up to you!

Enjoy !

How do you make your banana bread? Is your recipe similar to this one? For more delicious, kid-tested recipes, check out my Facebook Page and Instagram Feed.

The Best Banana Nut Bread

The recipe for moist and delicious banana bread is super easy. It’s truly the best!
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Course Breakfast, Snack
Servings 1 loaf

Ingredients
  

  • 1 cup  all-purpose flour (or whole wheat flour)
  • 3/4 cup whole whear flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 3/4 cup granulated sugar (or brown sugar)
  • 1/2 cup unsalted butter, softened
  • 1 egg
  • 1 tsp vanilla extract
  • 1 cup mashed ripe bananas (2-3 ripe bananas)
  • 1/2 cup plain yogurt
  • 1/2 cup chopped sliced almonds
  • 1/4 cup dark chocolate chips (optional)

Instructions
 

  • Preheat oven to 350°F (180°C), and butter a 9 x 5-inch loaf pan.
  • In a bowl, combine all-purpose flour, whole wheat flour, baking powder, baking soda and salt.
  • In a large bowl, using an electric mixer on high speed, beat sugar and butter until light and fluffy. Beat in egg and vanilla. Stir in bananas and yogurt until well blended. Add flour mixture and beat on low speed until just combined. Stir in dried cranberries and almonds.
  • Pour batter into prepared pan. Bake in preheated oven for 45 to 55 minutes or until a tester inserted in the center comes out clean. Let cool in pan on a wire rack for 10 minutes, then transfer to rack to cool until just warm or let cool completely.
Super Easy Zucchini Kabobs

Super Easy Zucchini Kabobs

Kabobs is super easy to make. mix and match pieces of summer squash and cherry tomatoes on bamboo skewers to create colourful seasonal kabobs.

Colorful veggies are much more fun and appealing to eat.

Toss the vegetables in olive oil, seasonings, salt and pepper.

Skewer the vegetables in whatever pattern you like. Ask your child to help you in the kitchen.

These kabobs are easy to whip up and they’re sure to give you your daily serving of veggies. Feel free to serve them as a light lunch or as a side dish to any meal.

Enjoy !

 

Recipe adapted from Easy Italian Zucchini Kabobs.

For easy, family-friendly recipes, check out my Instagram Feed !

Super Easy Zucchini Kabobs

These marinated fresh veggie kabobs are packed with tons of flavor – perfect as a healthy side dish to any meal!
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch
Servings 13

Ingredients
  

  • 1/3 cup extra virgin olive oil
  • 3 cloves garlic pressed or finely chopped
  • 1 tsp lemon juice
  • 1/2 tsp oregano dried
  • 1/2 tsp basil dried
  • sea salt to taste
  • ground black pepper to taste
  • 1 zucchini scrubbed and trimmed
  • 1 summer squash scrubbed and trimmed
  • 1 pound cherry tomatoes
  • bamboo vegetable skewers

Instructions
 

  • Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
  • In a large bowl, whisk the olive oil, lemon juice, garlic, and seasonings.
  • Slice the zucchini and summer squash into 1/2″ circles. Rinse the cherry tomatoes.
  • Add the vegetables to the olive oil mixture. Mix until all of the veggies are coated.
  • Prepare the skewers by sliding a few cherry tomatoes and zucchini and squash circles onto each stick. You can choose to put them together in whatever pattern you would like. The recipe should yield about 10 skewers but might produce slightly more or less.
  • Add the skewers to the lined baking sheet. bake for 15-20 minutes or until the tomatoes start to blister.
Easy And Healthy Bibimbap

Easy and Healthy Bibimbap

I love Bibimbap, a super popular Korean dish. It’s made of a bowl of rice, sautéed and seasoned vegetables, gochujang sauce and seasoned meat.

Bibim (비빔) translates as “mixed,” and bap (밥) means “cooked rice,” so bibimbap literally means “mixed rice.” Before eating it you’re supposed to mix everything all together.

In Korean, this dish is traditionally served in a stone bowl that was previously heated. This makes the rice and fillings sizzle when they are placed in the bowl. In this recipe, I’ve just used pasta bowls here and only use 5 topping (spinach, cucumber, carrots, mushroom, and ground turkey), please feel free to mix it up or use as many toppings as you like (other common toppings: kimchi, shiitake mushrooms, soy bean sprouts, Gosari (fern brake), bell flower roots (doraji).

The most authentic version of bibimbap is served with a raw egg yolk and gochugang (Korean Chili Paste). You can buy the Gochugang Sauce in any korean market. But I made my own, check out my recipe here.

Prepare and cook the ingredients for bibimbap. Even though we mix up bibimbap before we eat it, each ingredient needs to be prepared with care and individuality, bringing out their unique flavors, textures and colors so they come together beautifully in the bowl and deliciously in your mouth.

Heat up the pan over medium high heat. Add a few drops of cooking oil to the pan and sauté the carrot for 3-5 minutes. Clean the pan with wet paper towel or wash it.

Heat a few drops of cooking oil in the pan and squeeze out excess water from the cucumber (or zucchini). Sauté the cucumber (zucchini) for 3-5 minutes. Clean the pan again.

Heat up the pan. Add a few drops of cooking oil and sauté the mushroom for 3-5 minutes.

All vegetables are prepared and ready to use.

Place a serving of rice in a big bowl. Nicely arrange a small amount of each prepared vegetables and meat over the rice. Drizzle a little sesame oil over. Top with an egg. Serve with Bibimbap sauce.

Gently but firmly mix everything together in the bowl with your spoon.

Enjoy !!

 

Recipe adapted from My Korean Kitchen

Learn how to make Spicy Gochujang Sauce. If you like this recipe, please head over to my Facebook Page and Instagram Feed

Easy And Healthy Bibimbap

Korean mixed rice with meat and assorted vegetables
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course Dinner, Lunch
Cuisine Korean
Servings 4

Ingredients
  

MEAT AND MEAT SAUCE

  • 100 g ground meat (I used ground turkey)
  • 1 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp brown sugar
  • 1/4 tsp garlic powder (or minced garlic)

BIBIMBAP SAUCE

  • 2 tbsp gochujang
  • 1 tbsp sesame oil
  • 1 tsp brown sugar
  • 1 tbsp water
  • 1 tbsp sesama seeds, roasted
  • 1 tbsp apple cider vinegar
  • 1 tsp garlic powder (or minced garlic)

VEGETABLES AND OTHER

  • 1 cup spinach, blanched and squeezed out excess water, seasoned
  • 1 large carrots
  • 1 large cucumber (or zucchini)
  • 1 cup mushroom, cooked
  • 1 cup rice, cooked
  • 4 eggs

Instructions
 

  • Rice: Cook the rice in a rice cooker or following package directions, using a little less water than called for. The rice for bibimbap should be a little drier than usual for best results.
  • Meat: Mix the meat with the meat sauce. Marinate the meat for about 30 minutes while you are working on other ingredients to enhance the flavour. Add some cooking oil into the pan and cook the meat on medium high to high heat. It takes about 5 mins to thoroughly cook it.
  • Sauce: Mix the Bibimbap sauce in a bowl.
  • Spinach: Blanch the spinach in salted boiling water only until wilted, 30-40 seconds. Drain quickly and shock in cold water. Squeeze out excess water. Cut into 3-inch lengths. Toss with 1/2 tsp minced garlic, 1 tsp roasted sesame seeds, 1 tbsp sesame oil and salt and pepper to taste.
  • Carrots: Cut the carrots into matchsticks. Add some cooking oil in the pan. Sauté the carrots for 3 to 5 minutes over medium high to high heat, sprinkling salt and pepper to taste.
  • Cucumbers: Cut the cucumbers into matchsticks. Add some cooking oil in a pan. Sauté the cucumbers for 3 to 5 minutes over medium high to high heat, sprinkling salt and pepper to taste.
  • Mushroom: Add some cooking oil in a wok. Sauté the mushroom to 5 minutes over medium high to high heat, sprinkling salt and pepper to taste.
  • Eggs: Make fried eggs.
  • Assemble: Place a serving of rice in a big bowl. Nicely arrange a small amount of each prepared vegetables and meat over the rice. Drizzle a little sesame oil over. Top with an egg. Serve with Bibimbap sauce.
  • Mix all the ingredients well in the bowl and enjoy.

Notes

Other common toppings for bibimbap include shiitake mushrooms (slices and sautéed), soy bean sprouts, Gosari (fern brake), Kimchi, bell flower roots (doraji – soaked and sautéed).