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Morning Glory Banana Bread

Morning Glory Banana Bread

Prep

Cook

Total

Yield 1 Loaf

This is a quick & easy banana bread that tastes great and makes a great snack for everyone!

Ingredients

  • 2 cups whole wheat or gluten-free flour 
  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • ½ tbsp unsalted butter or coconut oil, melted and cooled slightly
  • 2 large egg whites, room temperature
  • 1 ½ tsp vanilla extract
  • ¼ cup plain Greek yogurt
  • ¾ cup mashed banana (about 2 medium)
  • 2 tbsp pure maple syrup
  • 6 tbsp milk or milk substitute
  • 1 ½ cups freshly grated carrot (about 2 medium, peeled first!)
  • ¾ cup finely diced apple (about 1 small)
  • ¼ cup raisins
  • 2 tbsp finely diced pecans
  • 2 tbsp shredded unsweetened coconut

Instructions

  1. Preheat the oven to 350°F. Lightly coat a 9x5” loaf pan with olive oil.
  2. In a medium bowl, whisk together the flour, cinnamon, baking powder, baking soda, and salt. In a separate bowl, whisk together the butter, eggs, and vanilla. Mix in the Greek yogurt, stirring until no large lumps remain. Mix in the mashed banana and maple syrup. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For best results, add the flour mixture in 3 equal parts.) Gently fold in the carrots, apple, raisins, pecans, and coconut.
  3. Spread the batter into the prepared pan. Bake at 350°F for 45-55 minutes or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before carefully transferring to a wire rack to cool completely.

Courses Snack

No Bake Healthy Chocolate Peanut Butter Nests

Prep

Total

Yield 12-15 Cookies

These were a huge hit in our home this Easter! They also make delicious cookies without the nest and mini eggs 🙂

Ingredients

  • ½ cup natural peanut butter
  • ¼ cup honey
  • ¼ to ½ tsp sea salt
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • 2 TBS cocoa powder
  • 1 cup oats
  • ¼ cup shredded coconut

Instructions

  1. Line a baking sheet with wax paper. Set aside.
  2. Combine peanut butter, honey salt and coconut oil in a saucepan and heat until combined.
  3. Add vanilla and cocoa powder. Stir until well combined.
  4. Add quick-cooking oats and mix well.
  5. Add coconut and stir until completely combined.
  6. Drop 1 TBS portions of mixture onto your prepared baking sheet. Press into the shape of nests. Continue until you’ve used all your cookie mixture.
  7. Let cool in the refrigerator or freezer until hardened. Top with your favorite candy eggs.
  8. Serve cool or at room temperature. Store in an airtight container in the refrigerator!

Courses Dessert

Banana Oatmeal Muffins

Prep

Cook

Total

Yield 12-15 Muffins

These are a fast, flour-free muffin that tastes great too!

Ingredients

  • 2.5 cups old fashioned oats 
  • 1 cup plain greek yogurt
  • 2 eggs
  • 1/2 cup honey
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 2 TBSP ground flax seed
  • 1 tsp vanilla
  • 2 ripe bananas 

*Optional - I added in some mini dark chocolate chips and walnuts

Instructions

1. Preheat oven to 350.  Line 12 muffin tins with silicone or foil liners.

2. Place the oats in the food processor and pulse for about 10 seconds.  Add remaining ingredients to the food processor.

3. Process until everything is mixed together and oats are smooth.

4. Fold in chocolate chips/nuts.

5. Divide batter among cupcake liners, and bake for 18-20 minutes, or until toothpick comes out clean.

Courses Breakfast, Snacks

Mexican Quinoa Wraps

Mexican Quinoa Wraps

Prep

Cook

Total

Yield 8 Servings

This is a quick & easy meal that everyone loves in our home!

Ingredients

  • 1 cup Water
  • 4 cups Black Beans (cooked, drained & rinsed)
  • 3 cups Diced Tomatoes (fresh or canned)
  • 2 cups Corn (fresh, canned or frozen)
  • 2 tsp Cumin
  • 1 tsp Paprika
  • 1 tbsp Chili Powder
  • 1 tsp Sea Salt
  • 1 1/2 cups Quinoa (dry/uncooked)
  • 8 Tortillas (I used corn and they tasted great, but you can use any you like)
  • 4 cups Baby Spinach
  • 2 Avocados (diced)

Instructions

  1. In a large pot, add water, black beans, tomatoes, corn, cumin, paprika, chili powder and salt. Bring to a simmer.
  2. Add quinoa and cook for 12 to 15 more minutes.
  3. Place each tortilla wrap on a plate and top with spinach, avocado and the quinoa filling. Enjoy!

Notes

More Toppings

Feta cheese, greek yogurt, diced chicken breast or cucumber slices.

 

Gluten-Free

Use corn or rice tortillas instead of whole wheat.

 

Slow Cooker Version

Add the water, black beans, diced tomatoes, corn, cumin, paprika, chili powder, salt and quinoa together in the slow cooker. Stir well to mix and cook on low for 5 to 6 hours, or on high for 3 to 4 hours.

Courses Lunch or Supper

What Do Hormones Do?

Hormones are chemical messengers and without them, proper functioning in our body does not occur. They control everything from reproduction, digestion, metabolism, emotions and even hunger and satiety. Who knew?!

When our hormones function properly, we feel great! We have lots of energy, few mood swings, no PMS or yucky monthly symptoms and overall life seems good.

BUT, when our hormones aren’t happy, we can have health issues that make us miserable, sad and leave us feeling like we don’t know what our body is doing, why we feel like this, or how to change it.

Let’s look a few key hormones systems and you will get the picture as to how important they are.

Hypothalamus: It signals the production of other hormones and in doing so, helps regulate things like hunger, moods, sleep, body temperature and sex drive.

Thymus: It produces the hormone thymosin, which help regulate the immune system. The thymus shrinks as we age but scientists are not sure it is supposed to, which means that, perhaps, good nutrition could help maintain immune function as we age.

Pancreas: Insulin produced in the pancreas is a key hormone and its sole function is to help blood sugar get into the cells so we have the energy we need for our cells to function. However, too much insulin has been implicated in many health issues, including weight gain, diabetes, and many more.

Thyroid:  Hormones produced by our thyroid are associated with metabolism and heart rate. If you have trouble losing weight – your thyroid may not be functioning optimally.

Adrenals: There are many hormones produced by the adrenal glands but their main function is to help us cope with stress, both physical and mental. Because of this, the adrenals rule the roost in the body. This is because protecting us from danger is considered to be one of the most significant systems in the body and because of that, when we are stressed, the adrenals can cause all kinds of havoc with all of your other systems and hormones.

Pituitary: This is a master endocrine gland that produces hormones that tell other glands and organs to produce more hormones. However, hormones from the adrenals like cortisol or insulin from the pancreas can exert pressure on the pituitary and interfere with other hormones relationships where the pituitary is involved.

Of course, the hormones that often concern most people are the reproductive hormones.

In women, the ovaries produce estrogen, progesterone and small amounts of testosterone before menopause. After menopause, it is the adrenals that produce these hormones to keep women healthy (this is why reducing stress and loving on your adrenal glands is so important in helping to prevent menopausal symptoms).

For men, the testes produce testosterone and small amounts of estrogen and progesterone.

These are just a few hormonal relationships – it really is complex and often hormone problems are a result of several hormones exerting influence in a way that causes more than one issue.

Food and lifestyle can help immensely to feed the various body parts so they work in a more balanced way. A holistic nutrition professional can help you do this.

Balanced hormones are the key to a having a body in balance. Even small imbalances can cause an issue. Getting a proper diagnosis Is key and from there decisions can be made to help correct the issues.

The important thing to know is that it IS possible to create (and keep) happy hormones, which will help you have a much happier life!

 

 

Chocolate Energy Bites

Chocolate Energy Bites

Prep

Total

Yield 12-15 Bites

These make a great snack, and just happen to be delicious too!

Ingredients

  • 1 cup oats
  • 3 tablespoons unsweetened cocoa powder
  • 1/3 + 1/4 cup unsweetened shredded coconut , divided
  • 1/2 cup ground flaxseed
  • 1 tablespoon chia seeds
  • 1/4 cup chopped chocolate or mini chocolate chips
  • dash of salt , to taste
  • 1/2 cup natural peanut butter
  • 1/3 cup honey , raw
  • 2 tablespoons coconut oil
  • 1/2 teaspoon vanilla extract
  • 1/3 cup almond flakes , lightly toasted and crushed

Instructions

  1. In a medium bowl, stir together the oats, cocoa powder, 1/3 cup coconut, ground flaxseed, chia seeds, chocolate and salt.
  2. In a small pan, melt the peanut butter, honey and coconut oil stirring regularly until completely melted and combined. Stir in vanilla. Add wet ingredients to dry and stir well until fully combined.
  3. In a small shallow bowl, stir together the almond flakes and 1/4 cup coconut. Using wet hands, roll the oat mixture into balls (mine were about 1-inch in diameter) and then roll them around in the bowl of coconut and almonds for the outer coating. Place in the refrigerator to set.
  4. Store in an airtight container in the refrigerator.

Notes

Add more oats if the mixture seems too moist and likewise, add more melted honey or a little bit more coconut oil if the mixture seems too dry and crumbly.

Courses Snacks

No Bake Chocolate Chip Granola Bars

No Bake Chocolate Chip Granola Bars

Prep

Cook

Inactive

Total

Yield 10-15 Bars

These bars are quick, easy, delicious, and so much better for you than most store-bought granola bars!

Ingredients

  • 1/4 cup butter
  • 1/4 cup honey
  • 1/3 cup packed coconut sugar
  • 2 cups quick cooking oats 
  • 1 cup crispy rice cereal
  • 1/2 teaspoon vanilla
  • 2 tablespoons mini chocolate chips
INSTRUCTIONS

Instructions

  1. In a large bowl, stir oats and rice cereal together. Set aside.
  2. In a small pot, melt butter, honey and brown sugar together over medium high heat until it comes to a bubble. Reduce the heat and cook 2 minutes. Pour in vanilla and stir.
  3. Pour over dry ingredients and mix well to moisten all ingredients. Pour into lightly greased small jelly roll pan {about 12x8x1} and press out to be about 3/4 inch in thickness. {If your pan isn't small enough, pack the mixture into one side. You really want to press them down so they stick together.}
  4. Sprinkle with mini chocolate chips and press down lightly. Cool on a countertop to room temperature for two hours or until the chocolate chips are set before cutting into bars. Wrap in parchment or plastic wrap and store at room temperature.

Notes

If your granola bars don't seem to be staying together when you cut them, you may have not boiled the mixture long enough...you want it to make it just past the softball stage. OR you made them too thin or you didn't pack them in tight enough. Stick them in the fridge for 20 minutes and that should help keep them together. {Be sure not to keep them in there too long or else they'll become super hard!} The next time you make them, try boiling for an extra 15 seconds or so.

Courses Snacks

Blueberry Quinoa Breakfast Bars

Prep

Cook

Total

Yield 12-16 Bars

 This delicious breakfast bar has fresh, juicy blueberries, with just a hint of tangy lemon.

Bursting with flavour, they’re only lightly sweetened and have this wonderful hearty texture. These are a great on-the-go breakfast, although I love having one with my favourite tea while I relax before my day starts. 🙂

Ingredients

  • 1 1/2 cups quick cooking oats
  • cup cooked quinoa
  • teaspoon baking powder
  • 1/3 cup coconut sugar
  • 1/4 cup hemp seeds
  • cup mashed bananas (about 2 medium)
  • 2 eggs (or flax eggs for egg-free)
  • tablespoons nut/seed butter
  • tablespoons fresh lemon juice
  • teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries (I've also used frozen)

Instructions

  1. Preheat the oven to 350 degrees F. Line a 9″x 9″ baking sheet with parchment paper and grease the sides with cooking spray.
  2. In a large mixing bowl, whisk together the oats, quinoa, sugar, baking powder, and hemp seeds.
  3. In a separate bowl, mix the banana, nut butter, flax eggs, lemon juice and vanilla. Pour this mixture over the dry ingredients, mixing everything together until fully incorporated. The batter should be moist, but not runny. Fold in the blueberries
  4. Transfer the batter into the prepared pan and smooth with a spatula.
  5. Bake on the center rack for 25 – 35 minutes until the bars are golden brown and firm to the touch.
  6. Remove and let cool completely in the pan, then remove and slice into squares (or rectangles). Store in an airtight container for 4 – 5 days.

Courses Breakfast

Honey Coconut No-Bake Energy Balls

Honey Coconut No-Bake Energy Balls

Prep

Inactive

Total

Yield 24 Balls

These are quick & easy and a great high protein snack to have when you are on the go!

Ingredients

  • 2 cups old-fashioned oats
  • 1 and ½ cups coconut flakes
  • 1 cup peanut butter
  • 1 cup ground flaxseed
  • ⅔ cup honey
  • 2 teaspoons vanilla

Instructions

  1. Pulse oats in food processor for a several seconds, until flakes are broken. (I left mine whole)
  2. Combine ingredients in a large mixing bowl with hands.
  3. Chill in fridge for 30 minutes.
  4. Shape into 1 inch balls. Store in fridge for up to a week.

Courses Snacks

High Protein Chocolate Chip Cookie Dough

Prep

Total

Yield 4 Servings

Delicious Chickpea Cookie Dough made in a blender!

This is a healthy, eggless, gluten-free, high protein cookie dough that will satisfy your sweet tooth!

 

Ingredients

  • 2 cups Chickpeas (cooked) or (canned & rinsed)
  • 1/2 cup Sunflower Seed Butter
  • 1/4 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/2 cups Organic Dark Chocolate Chips

Instructions

  1. Place chickpeas, sunflower seed butter, maple syrup, and vanilla extract in a food processor. Process until smooth.
  2. Transfer cookie dough to a bowl and stir in chocolate chips. Divide into bowls, or roll into balls. Enjoy!

Notes

No Sunflower Seed Butter:  Use peanut butter, almond butter or cashew butter.

Leftovers:  Store in an air-tight container up to 4 days in the fridge.

Courses Snacks

Morning Glory Banana Bread

PrintMorning Glory Banana BreadPrep 15 minsCook 50 minsTotal 1 hour, 5 minsYield 1 Loaf This is a quick & easy banana bread that tastes great and makes a great snack for everyone! Ingredients2 cups whole wheat or gluten-free flour 1 tsp ground cinnamon1 tsp baking powder½ tsp baking soda¼ tsp salt½ tbsp unsalted butter or coconut [...]

No Bake Healthy Chocolate Peanut Butter Nests

PrintNo Bake Healthy Chocolate Peanut Butter NestsPrep 15 minsTotal 15 minsYield 12-15 Cookies These were a huge hit in our home this Easter! They also make delicious cookies without the nest and mini eggs :) Ingredients½ cup natural peanut butter¼ cup honey¼ to ½ tsp sea salt¼ cup coconut oil1 tsp vanilla2 TBS cocoa powder1 cup oats¼ cup shredded coconutInstructionsLine a baking sheet with wax paper. Set aside.Combine peanut butter, honey [...]

Banana Oatmeal Muffins (Flour-Free)

PrintBanana Oatmeal MuffinsPrep 15 minsCook 20 minsTotal 35 minsYield 12-15 Muffins These are a fast, flour-free muffin that tastes great too! Ingredients2.5 cups old fashioned oats 1 cup plain greek yogurt2 eggs1/2 cup honey2 tsp baking powder1 tsp baking soda2 TBSP ground flax seed1 tsp vanilla2 ripe bananas *Optional - I added in some mini dark chocolate [...]

Mexican Quinoa Wraps

PrintMexican Quinoa WrapsPrep 10 minsCook 25 minsTotal 35 minsYield 8 Servings This is a quick & easy meal that everyone loves in our home! Ingredients1 cup Water4 cups Black Beans (cooked, drained & rinsed)3 cups Diced Tomatoes (fresh or canned)2 cups Corn (fresh, canned or frozen)2 tsp Cumin1 tsp Paprika1 tbsp Chili Powder1 tsp Sea [...]

What Do My Hormones Do?

What Do Hormones Do? Hormones are chemical messengers and without them, proper functioning in our body does not occur. They control everything from reproduction, digestion, metabolism, emotions and even hunger and satiety. Who knew?! When our hormones function properly, we feel great! We have lots of energy, few mood swings, no PMS or yucky monthly [...]