Cacao Banana Shake

A few years back, I was fortunate enough to go on a trip to St.Lucia and stay at the Body Holiday Resort. Along with several other co-workers and their significant others, my smarty pants husband was awarded a quick winter escape by the company he had been working for. Life had been throwing me a few extra curve balls at the time, so this this couldn't have come at a better time and was a perfect getaway to help me decompress, even if it was only for a few days. It had been a while since I pampered myself so I appreciated everything this healthy retreat had to offer!  Aside from the massages, the powerful crystal chakra treatment and the yoga and meditation classes, the food and drinks were delicious!  The Smoothie Bar was open most of the day and there was one that I had tried, and was instantly hooked.  Unfortunately, when I got back home, it was life as usual and the short lived peace and serenity that the Body Holiday had provided, instantly vanished.  I'm working on getting that back and finding that peace again for my mind and body but no one said it would be easy in this messed up world. I guess that's why places like this exist, to give you a taste of that mind and body restfulness. 

The one thing that I did continue with was that smoothie!  I couldn't get the taste of it out of my busy mind so I recreated it when I got home and have enjoyed since.  

Now if I can only get my busy mind to quiet 💬  

This is a pretty simple smoothie. I have a freezer full of bananas so I always have the 5 ingredient needed to make this on the fly.  I love the crunch of the chocolate nibs but if you find it strange, puree this smoothie on high, or in a super powerful blender.  Better yet, pre-grind the nibs in a spice grinder before you add them to the shake. But yeah, the crunch is pretty great if you wanna give it a try! 

A little something about Raw Cacao Nibs... It's a Superfood!! 

It's basically crushed and broken up little pieces of cacao beans.  They're packed full of antioxidants, even more so than blueberries and green tea, and they're loaded with fibre, iron and magnesium. They taste a lot like bitter super dark chocolate but are the unprocessed version with no additives, sugars or extra ingredients so you get the full benefit that cacao has to offer.

Here it is!  

Ingredients : 

 This makes one good healthy sized portion :) 
1 frozen (peeled) Banana - cut into chunks

1 cup Unsweetened Almond Milk (or any non-dairy milk of choice)

1/4 cup Almond Butter (or any nut butter)

2 tsp Raw Cacao Nibs

1/2 tsp Ground Cinnamon

How To : 

1. Place Bananas, Nut Butter, Nut Milk, & Ground Cinnamon into a blender and blend for a minute or so until all the banana chunks are blended. Add Cacao Nibs and blend for another 30 seconds of so.  
2. Drink. 

* if you don't like the cacao nib pieces, just grind nibs in spice grinder until a fine powder and then add to blender. 

* If you want a little jolt, add a shot of chilled espresso! 

Enjoy!

Sweet & Salty Edamame

When it comes to snack time, salty wins over sweet any day. And a little salty on top of sweet ain't so bad either :) 

It wasn't that long ago when I first tried edamame.  With a quick steam and a sprinkling of sea salt, this quickly became one of my go-to favourite healthy snacks.

Until....I was at a restaurant with a friend who had ordered an appetizer plate of edamame and I tried a bite...

Whole. New. Ballgame. 

Gawsh, drooling just thinking about this. 

Of course, I had to jot down the flavours, the sweetness followed by a salty zing, I couldn't forget these lip smacking tastes! A few attempts to make this at home and I got there quickly. After my last attempt at this recipe, while in between bites my husband proclaimed "YOU NAILED IT!!"  So fast and easy to make, and such a great snack when watching your favourite binge worthy Netflix series.  

Ok, now for the healthy scientific stuff...

Soy is a great source of Energy, Protein, Fiber, and Calcium and contains all essential Amino Acids to name a few.  They're low in calories, & there is no cholesterol!
But as much as I love to nibble on this healthy snack, I try not to eat these on a regular basis.   

Edamame are the not-yet matured versions of the soy bean. Soy (young or matured) has high amounts of the hormone disruptor phytoestrogen, which increases estrogenic activity in your body and can cause many issues, including reproductive problems.  Whether you're young, old, male or female, hormones play a huge role in our whole body health. Something I'm learning about more and more as I get older. 

Also, when you buy any soy (beans, edamame, soy milk, tofu etc.) you should always buy Organic. Soy beans grown in North America, are most likely from Genetically Modified (GMO's) soy beans, which are linked to all sorts of health problems, issues, bigger issues and even bigger ones. You can read more about GMO's here. 

Organic soy are not GMO, so you're safe there.  

Bottom line, eat or drink your soy in moderation and always organic, and you'll get all the positive and healthy benefits from this little bean.  

Back from my babble... 
...if after all that, you're still interested in this recipe, here it is! 

Ingredients :

2 cups frozen Organic Edamame (in shell)
Sauce: 

1/2 tsp Garlic (approx 1-2 cloves) peeled and grated or minced

1/2 tsp grated Ginger* 

1 Tbsp Maple Syrup

1 Tbsp Organic Gluten Free Soy Tamari

1 & 1/2 tsp Sesame Oil

1 Dash Vegan Worcestershire Sauce

Pinch or two of Flaked Sea Salt

1/2 Tbsp Sesame Seeds

Equipment Needed : 
1 skillet or frying pan
1 small pot and basket steamer 
(or small pot will do if you don't have steamer)
Tongs or Slotted spoon

How To :

1. Add about an inch of water to small pot, add steamer basket. Cover and bring to a boil.
2. Once water is boiling, add frozen edamame into steamer basket, cover and cook for about 4 minutes or until beans are tender. (If you don't have a steamer, you can boil also for about 4 minutes.)
3. While waiting for water and edamame to boil, pull out a skillet and get your sauce ingredients ready.
4. Grate the garlic and ginger and add to skillet.  Add the rest of the sauce ingredients mixing to incorporate everything. Turn heat onto low -just enough to warm up- and give it a quick stir while waiting...
5. When the edamame are ready, scoop beans up while straining water, and drop into the saucy pan mixture and give it a quick stir to cover the beans. Turn the heat up on your skillet slightly and stir for about a minute. You don't want this to bubble or boil. 
6. Remove from heat and add sesame seeds and salt.   
7. Serve.

* An easy way to grate ginger is to keep a nub of ginger in your freezer.  This makes grating much easier! 

Enjoy!

Cilantro Pesto Tapenade

Until recently, Cilantro's pungent smell and taste kept me away from really giving it a fair chance.  So I avoided it, until one day it showed up in my fridge when my sister stopped by and brought a container of cilantro pesto she picked up at the store.  Pesto is one of my favourite food condiment's, any kind really! After learning of Cilantro's big heath benefits I knew I couldn't avoid it any longer and had to give this one a try. I pulled out my trusty Organic Purple Tortilla chips from Neal Brothers, which is always in my pantry stockpile, and I scooped in.  

The pesto definitely had a distinct strong cilantro taste about it but I was determined to get past the pungency of it. I was already deeply invested into the taste testing, and wasn't ready to give up just yet, it was pesto for goodness sake! I looked in the fridge for something to offset the taste of the strong cilantro and found a container of Kalamata Olives. I had one to clear my pallet. I went in for another scoop of the pesto, then an olive, another scoop, olive...you get the point. It was working. The two flavours, cilantro and the olives, two very powerful yet distinct flavours were working so well together that they started to become their own unique taste.  The lightbulb went on, I got my notebook out and started to scribble my thoughts  on making this a one stop dip. 

So that's how my little concoction of this cilantro pesto tapenade was born.  Olivesto? Cilanpestonade? Tapento? Whatever you want to call it...  

Cilantro is really good for you!

Cilantro is high in Vitamin K & A, it's a great source of Vitamin C, along with potassium, manganese and other essential vitamins & minerals not to mention all antioxidants & dietary fibre it carries while it can also help cleanse your body of toxic metals....Just to name a few things

While I enjoy this as a dip, others enjoyed it also while I played the "guess what ingredients are in this dip" game.  I had my fun and it was time to move on and find some other uses for it.  My first thought was to put it onto pasta, but it needed to be more special.    

When I decided  a few years ago to eliminate pretty much everything I loved to eat, including wheat,  I was stumped when it came to pasta.  I quickly jumped onto the brown rice pasta band wagon.  Which has expanded to Quinoa pasta, buckwheat pasta, amaranth and corn pasta. I’m good with that, even though I’m eating a little more gluten now, I don't enjoy wheat pasta.  A quick and easy go-to meal for me is pasta with pesto.  When I make any kind of pesto now, I make it in big batches and freeze it in ice cube trays so when I need a quick meal, I pull a couple out of the freezer and voila!

While I do love pasta, I've been trying to incorporate more vegetables back into my diet, so what I love even more is the idea of having a plate of vegetables pretending to be pasta! The first time I tried Zucchini noodles, I used my mandolin to create strips of noodles, boiled up some buckwheat spaghetti, mixed it in with the raw zucchini noodles, and topped it all off with diced tomatoes and EVOO. It was pretty simple but "Baby steps" I said to myself.  

Holidays came and went and I finally had some time to try out my newly gifted addition to my appliance family, my spiralizer!  My first attempt was zuchinni.  I sautéed the strands in a  little Extra Virgin Olive Oil, added some of my olive pesto cilantro concoction...and the rest is history! 

Check out my Cilantro Pestonade recipe below...

It's really simple to make.  Have it as a dip, use in your pasta, or as a marinade! I'm sure I'll be testing this one out on so many more dishes! Let me know what you think, or what you've tried it with!

Ingredients :
makes about 1 & 1/2 cup

Bunch of Cilantro, roughly chopped -including leaves and stems (approx 100gr.)

1/2 cup pitted kalamata olives (approx 16)

2 large garlic cloves

1/4 cup pumpkin seeds

Zest of 1 lemon

1/4 cup lemon juice

1/2 cup Extra Virgin Olive Oil (EVOO)
1/4 tsp sea salt

Pinch of chili pepper 

Pinch of black pepper

How To :

1. Add pumpkin seeds to food processor and process until finely chopped. Set aside in separate bowl
2. Add olives and garlic to food processor and whirl to a rough chop (about 15 seconds) scraping down sides along the way.
3. Add cilantro and continue processing, about 30 seconds- scraping down sides. 
4. Add finely chopped pumpkin seeds, lemon zest, lemon juice, EVOO, salt, chili and black pepper and whirl everything together until you have a fairly fine consistency. 

Enjoy! 

Coconut Oil in your Coffee??

Have you heard of the latest trend of putting butter in your coffee?  If you have, or even if you haven't, coconut oil is another alternative that has some great benefits to your morning cup of awake.

I've written an article for Recipe Geek and you can read about it here!

Kale and Walnut Citrus Pesto

Lately, pesto has become my new favourite go-to food and I really fell in love with it this past winter.  I think a few things finally registered with me, like just how easy and quick it was to make, that I usually have a few basic ingredients on hand to make some version of it, that it could be such a versatile accompaniment to many dishes, or maybe that I realized just how healthy it could be to eat!   I think it might of been all of the above. 

Traditional pesto is generally these simple ingredients, basil, pine nuts, garlic, olive oil and parmesan cheese.  

Making a traditional basil pesto in the middle of winter in Mid-Eastern Canada could break the bank, so I prefer to use a green that's more readily available.   I've learned to improvise when making pesto as it's such an adaptable recipe and kale was my green of choice here. 

Pesto is not a meal, but it can make a meal.  I've had it on pasta, rice, chicken, in a sandwich, on pizza, in lasagna, on a cracker, in scrambled eggs, YES, you can put pesto on almost anything!   

Have I sold you on it yet?  

Depending on what greens you use, you can get a good dose of iron in one meal and it's so good for your blood!   There are so many other great health benefits to eating kale and this article from Mind Body Green shows you the top 10 perks. 

I've added this pesto to a Gluten Free Pasta for my photography.   I love pasta and was heartbroken when I was told to cut out gluten.  Luckily for me (and many others) there are some  amazing gluten free foods out there, (unfortunately, some not so great ones too).  I found a large bag of Organic Non-GMO Ancient Grain pasta from Tru Roots at my local Costco, made from Quinoa, Amaranth and Brown Rice.  So exciting!  Unfortunately, I haven't seen it there for a while.    I had some of the leftover pesto the following day, mixed in with brown rice and a dollop on top of bbq'd chicken. Yum!  Breakfast the morning after was a little leftover rice combined with kale pesto and was mixed in with scrambled eggs.  The rest is in an ice cube tray, and when frozen, into a freezer bag for next time.   Possibilities are endless.  Can you see why I love pesto so much?

I found these adorable Russian Kale Sprouts as I was shopping for my photo-shoot.  I couldn't resist using them as a garnish!    You could also use crushed walnuts, parmesan shreds, or lemon zest to make your dish pretty!  

Kale and Walnut Citrus Pesto Recipe
recipe adapted from Canadian Living Magazine

Ingredients
1 bunch of Kale (stems removed)

2 cloves of roughly chopped garlic 

1/2 cup of grated parmesan cheese (omit for Vegan option)

1/2 cup roughly chopped and toasted walnuts 

1/2 cup extra virgin olive oil

1 orange (zested and juiced)

1 lemon (zested and juiced)
pinch of salt and pepper

Instructions

1. After stems have been removed from kale, blanch kale in large pot of boiling water for about a minute. Drain and place into bowl of ice water to stop cooking.  Remove and squeeze excess water from kale.
2. Place kale, garlic, parmesan and walnuts into food processor and whirl until coarsely ground.  Add lemon and orange juice and zest, olive oil, salt and pepper.  Pulse for a coarse texture, or blend longer for a smooth consistency. 
3. Taste and adjust your seasonings

Enjoy!