Pina Colada White Bean Smoothie

Pina Colada White Bean Smoothie

by with No Comment Recipes

Are you looking for non-alcoholic drink for your whole family? You can re-create a healthier version of a piña colada Smoothie, using all-natural ingredients, including White Beans. It is so creamy and refreshing that you will actually think you are on vacation – a beautiful tropical island.

Soak the white beans for 24 hours in refrigerator.

Then cook the beans for 2 hours until soft.

Then I add unsweetened coconut milk.  You can use coconut milk from a carton or canned coconut milk, depending on preference. A banana adds creaminess and natural sweetness. There’s a fine balance of making sure to not add too much banana because it can overpower the smoothie.  Start with 1/2 banana and you can always add more.

To give it extra creaminess, add coconut yogurt. If you want to make a dairy-free piña colada smoothie, you can omit the coconut yogurt. If so, use 1 whole banana instead to make it creamy.  A touch of honey is always good to offset the acidity of the pineapple.

Enjoy ! This smoothie is so refreshing and a great source of protein and fibre!

 

Recipe adapted from Alberta PULSE. 

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily. 

Pina Colada White Bean Smoothie

A Pina Colada Smoothie made with fresh pineapple, unsweetened coconut milk, coconut yogurt, banana, and a touch of honey. A healthy Pina Colada smoothie!
Print Recipe Pin Recipe
Prep Time 1 day 2 hours
Cook Time 5 minutes
Total Time 1 day 2 hours 5 minutes
Course Drinks
Servings 4 people

Ingredients
  

  • 2 cups pineapple juice
  • 1 cup coconut milk (unsweetened) or can
  • 1/2 cup mashed ripe banana
  • 1 1/2 cup crushed ice
  • 1/2 cup coconut yogurt
  • 2 tbsp honey (optional)
  • 1 tbsp lemon juice or lime juice
  • 1 cup cooked with beans rinsed, rinsed well

Instructions
 

  • Soak the white beans for 24 hours in refrigerator.
  • Cook the white beans for 1-2 hours until soft.
  • Place all ingredients into a blender and puree until smooth.
  • Add 1/2 cup – 1 cup of ice depending on whether you use fresh or frozen fruits.
  • Blend until creamy.
  • Pour into glass and serve immediately.

Notes

  1. Add more honey if you would like it to be sweeter.
  2. Coconut Milk can be from a can such as Thai Kitchen or from a carton, such as Silk or SO Delicious. You can use sweetened or unsweetened, depending on preference.
Curry Yogurt Dressing

Curry Yogurt Dressing

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I like to make versatile condiment to keep in my fridge for salads, wraps, sandwiches and crackers, like my Quick and Easy Chickpea Hummus.

In recent year, dinner bowls are super popular. I’ve been seeing other bloggers making fun versions of dinner bowls. I decided to take a shot at it and do something a little different from my boring green lettuce salad plate.

To be honest – there are quite a few steps that you will need to take to make this dish.  They’re not difficult or complicated steps, but there are steps.  Let’s break it down and talk about what you can do to make this easier for you.

First, the tempeh. You can definitely marinade the tempeh the day before you plan to eat these. Check out the recipe here. Then all you need to do is nicely place them in the oven during the last 30 minutes of the veggies roasting.

Then there’s the veggies.  They are no more than simple roasted veggies with some olive oil.  Nothing you haven’t done before.  This step is a breeze. The oven temperature is 400F, most veggies take about 40 mins.

And that’s it!  Besides putting it all together with the avocado and sesame seeds, you’ve got yourself a dinner bowl.

Enjoy !

Recipe adapted from Curry Yogurt Sauce. 

Are you a salad lover? Make this dressing and leave me a comment below to share your thought. 

Curry Yogurt Dressing

This curried yogurt dressing is spicy, creamy and flavorful, it goes well with any your favorite salad, or you can also serve it as a dip with a piece of cracker or fresh vegetables.
Print Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Lunch, Supper
Servings 6 people

Ingredients
  

  • 1 tbsp Olive Oil
  • 1/4 cup chopped yelllow onion
  • 2 cloves garlic, minced
  • 1 1/2 tsp muchi curry powder
  • 3/4 cup plain full fat yogurt
  • 2 tbsp tahini
  • 1/2 tbsp fresh squeezed lime juice
  • Dash of smoked paprika
  • Salt and Ground Black Pepper, to taste

Instructions
 

  • Heat the olive oil in a non-stick skillet for 1 minute. Add the onion and cook for 2-3 minutes until tender and translucent.
  • Stir in the garlic and curry powder. Cook for one more minute until aromatic. Transfer to the single serving cup for your blender and allow to cool for a couple of minutes.
  • Add the rest of the ingredients to the blender cup and puree until smooth.
  • Store in an airtight container in the fridge.
Broccoli And Split Peas Salad With Turmeric Yogurt Dressing

Broccoli and Split Peas Salad with Turmeric Yogurt Dressing

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I have to admit I didn’t know Canada is the leading PULSES producer in the world until I become a dietitian. The “Pulses Canada”  “Lentils” and “Pulses” are three of my favorite go to sites for delicious and healthy recipes.

Gather the ingredients !

Split peas are quick and easy to cook. They do not require soaking like other pulses.

Cooked on the stovetop similar to rice (rinse, simmer, serve). 45 minutes for split peas. One cup of dry split peas can yield 2 cups of cooked split peas.

If you are vegan or vegetarian, we can change the Greek yogurt to non-dairy yogurt (coconut or soy yogurt), and using soyanaise instead of mayonnaise, swap the honey to maple syrup.

This is a really great tasting salad and full of nutrition.

Enjoy !

Recipe adapted from Lentils.org. 

If you like this recipe, you might also want to try this delicious Black Bean Quinoa Salad with Lime Dressing. 

Broccoli And Split Peas Salad With Turmeric Yogurt Dressing

This simple and easy salad is the perfect solution to your next BBQ or picnic – and leftovers make for easy lunches the next day!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch, Supper
Servings 6 people

Ingredients
  

SALAD

  • 1 head broccoli
  • 1 cup halved cherry tomatoes
  • 1 cup cooked yellow split peas
  • 1/4 cup almonds, sliced

DRESSING

  • 1/4 cup Greek Yogurt, 2%MF
  • 1/4 cup mayonnaise
  • 2 tsp honey (or maple syrup)
  • 1 tsp white wine vinegar
  • 1/4 tsp turmeric, ground
  • salt & pepper to taste

Instructions
 

  • Whisk dressing ingredients together in a small bowl. Season with salt and pepper and reserve.
  • Combine salad ingredients together. Toss dressing with the salad, season with salt and pepper, and garnish with toasted almonds.

Notes

If you’re soy-free you could try using coconut yogurt instead of the soy yogurt. It will have a slightly different taste but will almost certainly still be delicious.
Flourless Chickpea Peanut Butter Cookies

Flourless Chickpea Peanut Butter Cookies

by with No Comment Recipes

These cookies are super peanut-y and have a soft texture. You will be surprised to see that I didn’t use flour or eggs. These cookies are gluten and egg free and can be vegan if you swap out the honey with maple syrup.

The main ingredient is chickpeas, but you don’t really taste them. Chickpeas are really bland in flavor and so the peanut and honey overpower it in the cookie. What’s great about the using chickpeas besides the health benefits, but it actually keeps the cookie moist yet firm. The little bit of oats I add is to mainly absorb some liquid since all the other three ingredients are wet.

If you love peanut butter my chickpea peanut butter cookies will hit the spot for you!

Enjoy !

If you like this recipe, you might also want to try this delicious High Fibre Zucchini Oat Chocolate Chip Cookies.

 

Flourless Chickpea Peanut Butter Cookies

I know it sounds strange, but these Flourless Chickpea Peanut Butter Cookies are super delicious. They’re made with chickpeas, peanut butter, and lightly sweetened with maple syrup or agave. They’re naturally gluten-free + vegan and a tasty and healthy alternative to regular peanut butter cookies.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine Gluten Free, Vegan, Vegeterian
Servings 30

Ingredients
  

  • 1 can chickpeas, drained well, rinsed
  • 1/2 cup natural peanut butter
  • 1/3 cup honey or maple syrup
  • 2 tsp salt
  • 3/4 cup oats
  • Chocolate Chips (optional)

Instructions
 

  • Preheat oven to 350F. Cover a baking tray with grease-proof paper.
  • Blend the chickpeas in a food processor until smooth. Add peanut butter, honey, vanilla to form a smooth paste.
  • Transfer to a bowl, stir in the salt, oats and chocolate chips (optional). Mix until well combined.
  • If the mixture seems extremely wet, you can add a little more oats or wait a few minutes to allow the oats to absorb some liquid.
  • Roll the cookie dough mixture up into small balls, spread out evenly on the baking tray and press cookies down with a fork to flatten.
  • Bake in the oven for 15-20 minutes until golden.
  • Best served warm from the oven. They will store in an airtight container for 2-3 days.
Carrot And Apple Salad

Carrot and Apple Salad

by with No Comment Recipes

There’s no cooking required with this Carrot & Apple Salad; all raw ingredients! You can prepare this recipe in last minute when you needed something quick for lunch. Everyone really enjoyed it. It makes for a very good side dish.

This salad is quick, easy and delicious. My family approved.

Enjoy !

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily. 

 

Carrot And Apple Salad

This is a great side dish for lunch and supper.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Dinner, Lunch
Cuisine Gluten Free, Vegan, Vegeterian
Servings 2 cups

Ingredients
  

  • 2 carrots, peeled, cut into matchstick
  • 1 large apple, peeled, cut into matchstick
  • 1/2 cup soybeans (edamame), cooked
  • 1 tbsp lemon juice
  • 1 tsp cinnamon
  • 1 tsp honey

Instructions
 

  • Add soybeans to a small saucepan of boiling water. Cover and and simmer for 2 minutes. Drain and place in a large bowl.
  • Combine carrots, apples, edamame, lemon juice, honey and cinnamon. Stir to coat well.
Simple And Easy Dahl

Simple and Easy Dahl

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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.
Print Recipe
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.
Apple Carrot Bran Muffin

Apple Carrot Bran Muffin

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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
Print Recipe Pin Recipe
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

by with No Comment Recipes

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!
Print Recipe Pin Recipe
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

by with No Comment Recipes

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.
Print Recipe Pin Recipe
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

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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

Print Recipe Pin Recipe
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.