Zucchini Banana Bread

I hope you love this simple, healthy zucchini banana bread recipe!

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INGREDIENTS

2 ripe bananas

2 eggs

1 medium zucchini (equal to 1 cup grated)

1 drop liquid Stevia extract - I’m using Pure-le Natural

1.5 cups all purpose flour - I’m using Oak Manor organic flour

1 tsp baking soda

1/2 tsp baking powder

1/2 cup semi sweet chocolate chips - I’m using Camino

Pinch of sea salt

METHOD

Pre-heat oven to 350. Lightly grease a baking dish, I like to use coconut oil or grass fed butter.

Finely grate zucchini into a cheese cloth then ring out as much liquid as possible. Should make a cup of grated zucchini.

In a bowl, mash bananas then whisk in eggs, add a drop of stevia and grated zucchini.

Add dry ingredients and mix until everything is nicely incorporated.

Fold in chocolate chips, reserving a few for topping.

Pour into baking dish and bake for 40 minutes.

Let rest for 10 minutes once removed.

Enjoy!

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For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

Carrot, Turmeric and Ginger Soup

Anti inflammatory, antioxidant rich, nutrient dense soup with simple ingredients!

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INGREDIENTS (4 -6 SERVINGS)

4 cups organic chicken or vegetable broth

2 cups carrots, roughly chopped

1 medium onion, roughly chopped

2 cloves garlic, minced

2 tbsp avocado oil or extra virgin olive oil

1 tbsp turmeric powder

1 tbsp Himalayan salt

1 tsp fresh ginger, minced

1 tsp onion powder

1 tsp garlic powder

Fresh ground pepper to taste

Fresh parsley for serving.

Option: 1/2 cup almond or coconut milk for extra creaminess


METHOD


Heat up a large pot on medium heat

Add oil and minced garlic. When fragrant add onion, carrots and seasonings.

Cover and let cook for about 10 minutes.

Uncover, add broth and stir well then increase heat until soup starts boiling.

Reduce heat to a simmer, cover for about 20 minutes or until carrots have softened.

Let rest, then place soup into a large blender ( I use a ninja blender) or using an immersion blender, blend soup until smooth and no chunks of carrot or onion remain.

Place back in pot and add 1/2 cup almond milk or coconut milk for creaminess.

Simmer for a few minutes then serve topped with fresh parsley.



For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K







Paleo Carrot Cake Muffins

Carrot cake is one of my favourite desserts, hands down. It’s a dessert that can be actually pretty dang good for you! Carrots are super rich in vitamins, cinnamon my all time favourite spice (I put it on literally everything) is anti-inflammatory and contains antioxidants and walnuts contain healthy fats.

I made this recipe paleo using coconut flour, coconut oil and raw coconut sugar with a bit of unsweetened coconut flakes on top (can you tell I like coconut?!) Be careful as coconut flour can be tricky to bake with. It absorbs moisture way more than other flours, that’s why theres so many eggs in this recipe - but hey more protein!

It’s also gluten free and dairy free, naturally sweetened with maple syrup and even added collagen for all its health benefits! I started adding collagen regularly to my diet because it’s great for gut health, promotes healthy joints and hair, skin and nail growth. My go-to collagen supplement is Vital Proteins unflavoured collagen powder, it’s easy to throw into smoothies and even coffee since its unflavoured and blends in perfectly. Lately, I’ve been adding it to pancakes, oatmeal and chia puddings so naturally I thought I could bake it into some healthy treats too!

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Ingredients

1/2 cup coconut flour

1 scoop unflavoured collagen - option to use vanilla flavoured!

1 1/2 tsp cinnamon

1/2 tsp ground ginger

1/2 tsp baking soda

4 eggs

1/4 cup melted coconut oil

4 tbsp maple syrup

1 cup carrot (about 1 large or  2 smaller) finely shredded

1 tsp vanilla extract

2 tsp lemon juice

1/2 cup chopped raw walnuts

1/2 cup shredded coconut

1 tbsp coconut sugar

Method

Preheat oven to 350.

Mix together all dry ingredients.

In a separate bowl whisk together carrot and wet ingredients.

Combine all ingredients in one bowl and fold in walnuts.

Line muffin tin with 6-9 cupcake liners or lightly grease tin with extra coconut oil.

Top muffins with shredded coconut and sprinkle with coconut sugar.

Bake in oven 25 - 30 minutes, checking doneness with a toothpick.

Store in an airtight container in the fridge. 


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

Healthy Snacks for Balancing Blood Sugar

Finding yourself often hangry? Irritable? Gaining or having difficulty losing weight? Difficulty sleeping and concentrating? It may be due to consistently unregulated blood sugar.

Blood sugar regulation In a nut shell: 

  • When we consume carbohydrates they need to be converted to glucose, fats to fatty acids and proteins to amino acids. Carbohydrates have the highest impact on raising blood sugar (blood glucose) levels, whereas protein and fats keep it relatively stable.

  • Food you eat signals a response from the pancreas to secrete insulin the glucose regulating hormone.. Glucose is then either used as fuel, supplying the body with energy, or stored. 

  • Certain foods, those with a high glycemic load (think refined sugars), spike blood sugar which can then lead to a sudden crash.

  • Insulin resistance, when the body can’t properly regulate blood sugar, can develop if levels are to high for a prolonged period of time. This often leads to type 2 diabetes.

  • On the flip side, when we are insulin sensitive and our blood sugar is balanced with proper meals and snacks we have an even amount of energy throughout the day, our sleep is restful, and we generally feel good both physically and mentally with clarity and focus - no hangry attitude!

  • Eating enough protein and healthy fats along with our carbohydrates, avoiding processed sugars and sticking to natural sweeteners like honey or maple syrup, moderate exercise and quality sleep all help in regulating blood sugar.

  • Click here for more info on the glycemic index.

Here’s some of my favourite quick and easy snack ideas!

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Nuts and seeds 🥜 - fibre, protein and healthy fats

Sprouted grain toast with nut butter, seed butter or avocado 🍞🥑 - sprouted grains are lower on the glycemic index, protein, and healthy fats.

Hard boiled eggs 🥚 - protein, iron, vitamins

Hummus and veggies🥒 - fibre, vitamins and minerals

Greens, avocado and seeds 🌱 - healthy fats, vitamins and minerals


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

5 Ingredient Protein Hemp Balls

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These cute little protein balls pack a serious nutritional punch. Naturally sweetened with dates and rolled in hemp hearts - a nutty tasting, complete protein source in tiny seed form. Hemp seeds contain vitamins, minerals, fibre and healthy fats!

Make these protein balls for an afternoon snack and they take about 15 minutes to make! Most of these ingredients you should have on hand.

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INGREDIENTS

6 - 7 dates, pitted

1 - 2 tbsp nut butter(s) of choice such as crunchy natural almond or peanut butter, sunflower seed butter

1/2 cup rolled oats

1 scoop protein powder of choice -  I’m using a plant based vegan chocolate protein from Sunwarrior

3 - 4 tbsp hemp seeds

METHOD

  1. Place dates, nut butter, oats and protein in a food processor or high performance blender. Add a bit of water at a time if mixture is too dry and flaky.

  2. Once well processed into a paste, remove from the food processor and place in the freezer for about 5 minutes to set.

  3. Pour hemp seeds in a bowl.

  4. Remove protein mix from the freezer and begin to roll into small bite size balls.

  5. Roll each ball through hemp seeds to coat fully.

  6. Store in an air tight container in the fridge for up to 5 days.