Tag Archives: healthy

Healthy Whole-wheat Banana Muffins

Today’s Menu: Low-fat whole-wheat banana muffins with coconut, flax seed, oats and honey


We eat a lot of bananas in our household but with the Florida summer heat now in full effect our bananas ripen faster than usually. Today I had a few that were on their way to the bin so I decided to repurpose these and make us a nutritious snack for the weekend. Bananas themselves are packed full of potassium. Potassium is an important mineral for the correct function of tissues, cells and organs in the body, especially normal digestion and muscular function.
Unfortunately muffins tend to contain too many calories, fat and refined flour and sugar but you can still enjoy this breakfast favourite by just replacing a few ingredients. I swapped out the sugar with honey, bleached flour with whole-wheat and added a few non-traditional ingredients like flax seed, oats and coconut for an extra boost.

Makes 12 small muffins
Prep time: 10 mins. | Cook time: 15-20 mins.

3-4 ripe bananas, smashed
1 c whole-wheat flour
1 c oats
2 tbsp oil
3 tbsp honey
1/2 skim milk
1 egg
1 teaspoon vanilla
1 tsp cinnamon
2 1/2 tsp baking powder
1 tsp sea salt
1/2 c unsweetened coconut
2 tbsp milled flaxseed
1/4 c chopped walnuts

Preheat the oven to 350°F. Mix all ingredients well in a large bowl and transfer to a slightly greased muffin pan. I like to fill mine just above half way to make my portion sizes slightly smaller 🙂

Sources: http://www.livestrong.com/article/230722-banana-nutrition-guide/#ixzz2WIolEfX4


Panang Chicken Curry with Red Cargo Rice

Tonight’s Menu: Thai Panang Chicken Curry with Red Cargo Rice (gluten and sugar free)


As of late my health hasn’t been exceptional (due to high levels of stress I suspect) so I have decided to embrace some new diet rules for the next month or so. I have always been an advocate for clean, natural eating but cleansing has never really been my thing. Probably because I would go into deep depression without solid food in my life. With that said, I have decided to compromise…for the next month, I will enjoy my first 2 meals juiced or in smoothie form and eat a nutritional (real) dinner. Here’s the kicker, everything that goes into my body must be gluten and sugar free.

So there you have it and here’s tonight meal which is one of my favourites and loaded with fibre, iron, protein, calcium +++. Enjoy

Serves 2
Prep time: 15 mins. | Cook time: 30 mins.

1 can of unsweetened coconut milk
1 tbsp  red curry paste (be sure this is sugar-free)
2 lime leaves
1/2  onion, sliced
1 large red pepper, sliced (I used 1/2 of each a yellow and red pepper)
8 lg mushrooms
1 cup of fresh spinach
small bunch of cilantro, chopped
1/4 c peanuts, chopped
1 skinless boneless chicken breast, sliced
1 tbsp olive oil

2 c prepared red cargo rice


Heat a large saute pan over medium-high heat and add oil. Toss in onions and let saute for approx. 1 minute. Add in peppers, mushrooms and chicken. Saute for approx. 2 minutes stirring frequently. Turn heat down to low and add coconut milk, curry and lime leaves. Let simmer slowly for approx. 15 mins stirring occasionally. When ready your sauce should slightly coat the spoon. Stir in spinach, peanuts and cilantro. Season to taste with S&P. Remove from heat and serve immediately over red rice.

Healthy Olive Infused Hummus

Healthy Black Olive Infused Hummus

I love love love good hummus. My previous BF’s family was Armenian and spoiled me with some unbelievable meals, most being served with hummus and baba ganoush. I put it on everything. Although hummus is packed full of fiber it is still quite high in fat. Moderation is key but if you’re like me and can’t get enough, try this healthy alternative. I must admit, not quite as good but still tasty none the less.

5 oz. can chickpeas, drained
3 tbsp. tahini
2 cloves of garlic
5 black olives with pits removed
1⁄2 tsp. cumin
1⁄2 tsp. salt
Juice from 1/2 lemon
3 tbsp. olive oil
2/3 c. plain fat-free yogurt
1⁄4 c. water

Combine all of the ingredients in a food processor. Set to puree and scrape the bowl frequently. If the mixture is too thick add a small amount of water at a time until it reaches your desired consistency. Test taste and add more lemon, salt or pepper as needed. Spoon into a shallow bowl and top with a drizzle of olive oil and sprinkle of cumin. Hummus can be stored in your fridge covered for up to 4 days.

Brown Rice Pasta Puttanesca with Chicken

Tonight’s Menu: Brown Rice Pasta Puttanesca with Chicken

After a very long workout, busy weekend and late night catching up with Adam from It All Starts With Butter over wine, I was exhausted tonight. I thought pasta would be a quick and healthy option, plus with a bit of a hangover I was craving carbs and bold flavours. This recipe turned out before than expected and I ate way more than I should have; highly recommended if I do say so myself.

For the past 2 years I have replaced all the pasta in my house with a brown rice version. Previously only available at speciality health stores BRP is now readily available at your local grocery. BRP does not contain gluten and as most of you know brown rice is considered a super food packed full of nutrients namely fibre, selenium, protein, etc. aiding in weight loss, cancer prevention and the list goes on (more info on brown rice).

Serves 4
Prep time: 10 mins | Cooking time: 10 mins

Pasta Puttanesca
1 tbsp. olive oil
1 onion (sliced thin)
10 white mushrooms (sliced)
1 clove garlic (minced)
8 pitted black olives (quartered)
1 large ripe tomato (cubed)
1 1/2 tbsp. capers
1 c. pulled chicken (or 2 thinly sliced chicken breasts)
1/4 c. red wine
1 jar plain tomato sauce
1 tsp. dried chili flakes
1 pack of brown rice fettucine or spaghetti

Set a large pot of salted water on high to boil.
Heat a large skillet over medium heat. Add the oil, onions and mushrooms. When slightly golden add garlic, olives, capers, tomato and chicken. Sauté for 3 mins stirring occasionally. Deglaze pan with red wine. Add the tomato sauce, chilis and season with S&P. Leave on very low heat to simmer.
Add brown rice pasta to the boiling water and stir immediately. When the pasta is al dente, drain and divide into serving bowls. Top each bowl with a large ladle of sauce. Garnish with fresh grated parmesan and chilis.

Happy eating! xO