Mango Ginger-Berry Smoothie

(Makes 2 servings)

1 cup fresh mango

1 cup frozen berries (your choice)

1/2 banana

1/2 cup coconut water

1 tsp fresh ginger, grated

1 cup spinach

1-2 tsp honey

Ice (optional)

*Toss all ingredients in blender.  Blend until smooth.  Detox and Enjoy!

Oat & Fruit Bake

Oats & Fruit Bake

(Makes 6 Servings)

2 med. Bananas, mashed

2 med. Apples, grated

1/4 cup dried cranberries

1 cp oats

¼ cp walnuts, chopped

¼ cp slivered almonds

½ tsp baking powder

¾ tsp cinnamon

Dash of salt

1 cp almond milk

1 egg

1 tsp vanilla extract

1 tsp coconut oil

1. Grease 2-quart baking dish with coconut oil.
2. Preheat oven at 375 degrees.
3. Mix all ingredients in medium bowl.  Pour mixture into pan.
4. Bake for 30-40 minutes or until top is brown.  Let cool 10 minutes before serving.

Recipe adapted from: http://www.annies-eats.com/2011/09/12/baked-oatmeal-with-fruit/

Coconut Banana Creme Bowl

I love ice cream.  I mean, who doesn’t?  It’s creamy, sweet, smooth, and out of this world, but it can also damage the waistline.  Everything in moderation, right?  For the past few years I’ve noticed quite a few alternatives to the typical ice cream or fro-yo shops and I have to admit that I’m very impressed with the new kids on the block.  For those of us who aren’t able to enjoy dairy and are just tired of the same soy products on the market, there are more nut and coconut based options.  But one thing that I really enjoy making in my own home is a banana based ice cream made from, well, just bananas!  I was inspired by Gwyneth Paltrows’ new cook book, It’s All Good!

Here’s what I came up with!

Coconut Banana Creme Bowl

(Makes 2 Servings)

(Adapted from: http://www.self.com/fooddiet/recipes/2013/04/banana-ice-cream-roasted-almonds)

2 Bananas

1/4 cup lite coconut milk

1/2 tsp coconut extract

1/2 scoop vanilla protein powder (optional)

2 tbsp sweetened shredded coconut

1. Line cookie sheet with wax paper.
2. Slice bananas into 1/4″ pieces and spread evenly on cookie sheet.
3. Freeze bananas for 3-4 hours.
4. Add banana pieces, coconut milk, extract, and protein powder into blender until soft serve consistency.  Add more coconut milk if needed.
5. Toast shredded coconut on dry non-stick pan until slightly brown.  Watch coconut carefully to avoid burning.  Coconut will toast quickly once heated through.
6. Divide banana mixture into bowls and top with toasted coconuts.  Feel free to add other toppings!
7. ENJOY!

Chocolate Peanut Butter Banana Smoothie

One of the easiest ways to get a variety of nutrition in a meal is to just make a smoothie.  I like to add a few veggies to my smoothies because sometimes I find it hard to get into the veggie eating mood.  Usually when I purchase a hand of bananas, I break each finger up into six pieces and freeze them (banana cubes).  Afterwards, I just simply throw them  along with a few other ingredients into my Vitamix and let the blender do the rest of the work.

Today, my blender has been working overtime in order to make this scrumptious and nutritious glass of goodness for an afternoon snack.  Now it’s your turn to try it.  Here’s what you’ll need:

Chocolate Peanut Butter Banana Smoothie

(Makes 1 serving)

1/2 cup unsweetened almond milk (original, vanilla, or chocolate)

3-6 banana cubes (frozen banana pieces)

1 tbsp natural peanut butter

1/2 tsp unsweetened coco powder

1/2 scoop vanilla or chocolate protein powder ( I use UMP)

1 cup spinach (may turn smoothie green)

1. Add all ingredients into blender.  Blend until mixture is smooth.  Simple and Done!

Banana Raisin Wrap

I am the Queen of Throwing Things Together when it comes to making a quick meal.  Sometimes I surprise myself when things actually turn out okay.  Right now I’m falling back in love with wraps because they are easy, versatile, and a good alternative to the typical sandwich.  You know, if my mom would have made wraps for my lunch when I was in junior high, I probably would’ve been one of the coolest kids on the block.  Did I say I was a huge fan of the wrap?  Oh, yeah!

The wrap that I made for you guys is meatless.  Sorry, but I’m trying to stick to this week’s Brown Bag Secret Ingredient.  Must use bananas!  No turkey wraps today, Folks!  I think this wrap would make a great lunch with a side of baby carrots, yogurt, or baked chips.  Feel free to switch things up with whatever you have on hand.  If you’re not into almond butter, peanut butter is amazing too.  Use whole grain, whole wheat, natural, and the least processed ingredients if possible!

Banana Raisin Wrap

(Makes 1 serving)

1 whole wheat or whole grain tortilla

1 tbsp natural almond butter

1 tbsp raisins

1 whole banana

2 tsp shredded coconut

Pinch of cinnamon (optional)

Honey (optional)

1. Lay tortilla on a large plate or napkin.
2. Spread almond butter on tortilla.
3. Peel and place banana on top of layer of almond butter.
4. Sprinkle the raisins, coconut, and cinnamon on top of banana.  Add a drizzle of honey if you prefer.
5. Roll tortilla tightly.  Make sure mixture is secure in wrap.
6. Toast your wrap in the oven for about 5-8 minutes. (Optional)
7. Enjoy!

Banana Fritters

Don’t know what to do with those brown bananas?  Well, you could make banana bread (delicious), pancakes (amazing), or you could make fritters.  My mother use to make corn fritters that were fried to perfection.  A little crispy on the outside, soft and awesome on the inside.  I thought it would be a good idea to throw a few simple, affordable, and healthy ingredients together in order to make these beauties.

Here’s what you need!

 

BANANA FRITTERS 

(Makes 8 fritters)

2 Ripe Bananas

1 pouch flavored Oatmeal (I use Oats Revolution)

2 tbsp whole wheat flour

1-2 tbsp coconut oil

Honey  (optional)

1. Smash bananas in medium bowl.  You can leave them a little chunky if you prefer.
2. Add oatmeal and flour.  Stir until combined.
3. Turn stove on medium-high and add coconut oil to non-stick pan.
4. Once oil is melted and hot, add about 2 tbsp of mixture to the oil.
5. Cook for 2 minutes or until edges brown.  Flip and cook for an additional 1-2 minutes on the other side.
6. ENJOY

*

* I love using this oatmeal.  It reminds of the grown up version of the peaches n’ creme oatmeal I use to eat when I was a little girl.  You can find it at any grocery store or Target.

Quinoa Chickpea Banana Pancakes

Wow, that title’s a mouth full! But what a mouth full of deliciousness it is.  If you’re looking for a way to get rid of extra garbanzo beans (chickpeas) or just want to try something new, then you’re in the right place.  I found this recipe on the back of a bag of quinoa flour, but made a few adjustments.  Feel free to do the same.  These pancakes are packed pull of protein, whole grains, and the right amount of sweetness.  Well, they’re not as sweet as you!

Quinoa Chickpea Banana Pancakes

Makes: 4 servings

(Recipe adapted from: http://www.mamatinas.com)

1/2 cup Quinoa Flour

1 cup 100% Whole Wheat Flour

2 tsp baking powder

1 tbsp ground cinnamon or pumpkin spice

1 scoop vanilla protein powder (optional)

2-3 ripe banana

2 tbsp sweetener (optional)

1 cup almond milk

1 whole egg

1 cup chickpeas, cooked and drained (rinse if using canned)

2 tsp pure vanilla extract

2-4 tsp coconut oil (use more if needed)

1. Stir together all dry ingredients (quinoa flour, wheat flour, baking powder, protein powder, spices).
2. Blend wet ingredients (bananas, sweetener, milk, egg, chickpeas) in blender or food processor until smooth.
3. Add wet ingredients into dry mixture and stir until combined.
4. Add vanilla extract last.
5. Heat large non-stick skillet over medium heat.  Add 1-2 tsp coconut oil to pan.  Oil will melt quickly.
6. Pour about 1/4 cup of mixture into pan.  Depending on size of pan, you may be able to fit 3-4 pancakes in pan at one time.
7. Flip pancakes over after 2 minutes of cooking or until small bubbles appear.  Depending on the intensity of heat from your stove, you may have to flip sooner.
8. Enjoy

Substitutes

• If you’re not a fan of nut milks, feel free to use dairy milk.
• Banana drive you crazy?  Use unsweetened applesauce to taste.
• Use any of your favorite spices.
• Vegan?  Skip the egg and use 1 tbsp of chia seeds mixed with 3 tbsp of water.  Let the mixture sit for about 10-15 minutes and you’ll be good to go.
• If you’re using canned chickpeas, be sure to rinse them to get rid of the extra salt.
• Use ripened bananas as sweetener instead of agave, white sugar, brown sugar, and other options.

Toppings:

• Almond butter or any nut butter
• Honey
• Molasses
• Preserves
• Unsweetened Applesauce
• Syrup (if you just have to have it)
• Banana Slices
• Apple Slices
• Berries
• Dried Fruit
• Nuts

Sugar on My Mind

For the past few years I’ve been getting on and off again headaches.  Sometimes they last for a few days and then poof they’re gone.  Now I’m a cause and effect seeking kind of girl.  I like to know how a problem starts, why it starts and how to treat it with the least amount of medication possible.  Heck, I’ll settle for none at all.  I’ve got a couple of menacing wisdom teeth that irritate the heck out of me and have been known to give me headaches.  No surprise there.   Some would say why not just yank those buggers out and get on with life.  Well, that’s a possibility.  I’ve developed mild sinus and allergy problems, but they’re somewhat manageable.  Maybe I have a high tolerance for pain?  Yeah, right!  Okay, well let me get to the point.  I’ve noticed for a while now that my headaches get worst when I consume large amounts of sugary things.  I’m a sugar addict and I don’t hide it.  I want to manage it, not overcome it.  I will always love sugar.  I love to eat desserts and I’m known for my baking skills.  Folks, I can’t give it up completely, but I’m willing to compromise.

Today, I focused on getting my sugar fix from fruit and manipulating the textures and flavors of dates, bananas, and anything I could get my hands on.  I played around with chocolate puddings made with avocados, dates, and unsweetened coco powder.  Yeah, it’ not the box stuff that we consider “real” pudding, but it was close enough for me.  I felt nourished and not deprived.  I was inspired today and more importantly when my boyfriend asked if my head was hurting today, I honestly had to think about it.  The answer was “no.”  I realized that I had so much energy and could barely sit down for two seconds.  According to my fitbit stats, at this very moment, I have walked 14, 582 steps. and 7. 04 miles today.  HOT DIGGITY DOG.  I’m getting it done!

I’m going to experiment for a few more days just to make sure I’m on the right track.  You know, Folks, I’ve got a few sweet tricks up my sleeve.  Stay tuned!

Healthy Journey!

 

Sugar photo courtesy: http://30daysofgrowth.com/category/no-sugar-challenge/