3/23/2015

Chocolate Chia Pudding + PB Cookies + Banana!


Today’s post is completely inspired by this. I don’t know what I love most…her recipes or her pictures. 


Today I decided to share my version of that recipe. I’ve tried chia pudding a few times but I didn't love it. I felt like it needed crunch and sweetness. I love adding sweetness without adding too much sugar. Insert bananas. They are naturally sweet and provide nutrients too. Hello potassium! And that's how today's post was born.

Ok, enough with the nutrition talk. This recipe is crunchy but creamy and it’s delicious as a snack or dessert. You’re welcome!


Serves 2, ready in 25 minutes

Ingredients:

For the Chocolate Chia Pudding:

-1 and 1/3 cups of milk (I used 1%)
-1/4 cup chia seeds
-7 pitted medjool dates
-3 tablespoons unsweetened cocoa powder
-1/2 tablespoon vanilla extract
-pinch of salt 

For the cookies:

-1/2 cup flour (oat or whole wheat flour work best)
-1/2 cup natural peanut butter 
-1/4 cup brown sugar
-2 tablespoons applesauce
-1/2 teaspoon baking powder
-1 teaspoon vanilla
-Pinch of salt

Other:

-1 banana
-A swirl of honey

Kitchin-it!

1. Add all the chia pudding ingredients in a blender, starting with the milk. 
2. Blend until everything is well combined. You might need to add a few tablespoons of milk to reach a creamy consistency. 


3. Serve in 2 bowls or cups and put it in the fridge while you make your cookies.


4. For the cookies, pre-heat oven to 350*F and line a baking dish with parchment paper.
5. In a medium bowl, combine all the cookies’ ingredients. 


6. Roll dough into cookies and bake for 8-10 minutes. You'll have left-over cookies!


7. To serve, add a swirl of honey, 2 cookies and 1/2 banana to each chia pudding portion. Enjoy!


Adapted from Oh She Glows and Imma Eat That

3/09/2015

Healthy Spinach Crepes!


If you follow me on Instagram, you probably know that I decided to spend the first week of every month sharing nutrition and health advice with my followers. Last week I talked about Food Portions. Reaching the amount of veggies we should eat per day can be hard for people who don’t love them. I’m one of those people.


This is why we have to be creative in the kitchen. We need to come up with ideas and ways of incorporating more veggies in our diet. If you’re not creative or feel a bit lazy, you can always look for what other experts in nutrition are sharing. Today’s post is one of those. Adding spinach to crepes or even pancakes won’t just make them look prettier but also a lot healthier. I want to try adding carrots or red peppers to see how the color turns out. That’ll be another time.

I hope you enjoy them!


Serves about 15 crepes, ready in 30 minutes

Ingredients:
-1 cup whole-wheat flour
-1/2 cup all-purpose flour
-3 eggs
-2 cups milk (I used 1%)
-1 cup water
-1 tablespoon olive oil
-2 pinches of salt
-2 cups of fresh spinach

Fill them with hummus, cheese, turkey, veggies or other healthy things you prefer

Kitchin-it!
1. Place all ingredients in a blender and blend for about a minute. Scrape down the sides of the blender to make sure everything is incorporated.
2. Heat a large non-stick frying pan on medium heat.


3. Add about 1/3 cup of the batter and tilt the pan in circles to make sure it’s evenly distributed.


4. When the border of the crepe starts to come off, flip the crepe too cook on the other side.


5. Repeat steps 3 and 4 until you finish the batter. Fill the crepes and serve them warm. Enjoy!


Adapted from Green Kitchen Stories 

3/02/2015

Banana Bread Healthy Muffins!


Bananas are easily my favorite fruit. The funny thing about this, is that I usually eat bananas mixed in something and rarely by themselves. There’s always bananas in my oatmeal and in my green smoothies. I add bananas to my peanut butter sandwiches and I’ve made banana bread quite a few times. There’s always bananas in my kitchen!


Last week I had to run to the grocery store to buy something that was around 3$. I had no cash and they don’t allow debit cards if the amount is below 5$. I didn’t really need anything else, so I thought “what else can I buy that I know I will eat?”. So, obviously, I went for bananas even thought I already had bananas in my place. 

When I got home, I realized I now had 12 almost-ripe-bananas. That’s a LOT of bananas for just 2 people, no matter how often we eat them. That’s also how I came to make this recipe, I hope you make it and then tell me all about it :)


Serves 12, ready in 35 minutes

Ingredients:

-3 ripe medium bananas
-2 eggs
-1/2 cup brown sugar
-1/2 cup all-purpose flour
-1/2 cup whole wheat flour
-1/3 teaspoon salt
-3/4 teaspoon baking soda
-1/2 teaspoon baking powder
-1/2 teaspoon cinnamon
-1/3 cup olive oil
-1 teaspoon vanilla

Kitchin-it!

1. Preheat oven to 375*F and line a muffin tin
2. Mash the bananas in a medium bowl. Set aside.
3. In a large bowl beat the 2 eggs. Then add the mashed bananas and the rest of the ingredients mixing well in between. 


4. Fill the muffin cups almost entirely. Bake for 20-22 minutes, or until a fork inserted in the middle comes out clean.



5. Enjoy!


Adapted from Yammie's Noshery

2/24/2015

Healthy Chocolate Protein Bites!


I'm a sweet person. And I don’t just mean this in the sense that I’m nice with everyone around me. I mean I prefer sweet foods over salty ones ;)

The only time of the day I crave salty is for lunch. But as soon as I finish my lunch, I’m already craving sweet. This is the reason I always eat dessert. In the last years my desserts have varied from fruits, yogurt, a pice of dark chocolate and lately, I’m obsessed with these cookies. They are not precisely healthy, but still after lunch I always go grab one to satisfy that sweet craving.

This is why I created today’s post. For all of us out there who need something sweet after lunch but don’t want to harm our bodies with junk. These bites are chocolat-y, chewy, sticky and delicious. They are also high in protein and fibre. Just perfect and I hope you like them too :)


Serves 12-14 balls, ready in 15 minutes

Ingredients:
-2/3 cup almonds
-1 tablespoon walnuts
-12 pitted dates
-1 tablespoon cocoa powder
-2 tablespoons peanut butter
-1 tablespoon honey 

Kitchin-it!
1. In a food processor, add the almonds and walnuts and process for about 30 seconds until it looks like flour. Then put this in a small bowl and set aside.


2. Add the pitted dates to the food processor and process for about 45 seconds, until a paste forms.
3. Add the rest of the ingredients to the dates paste, including the crumbled almonds and walnuts. Process everything together for about a minute. 
4. Form dough into balls with the palm of your hands and that’s it! Enjoy :)


Adapted from Fit Foodie Finds

2/17/2015

Healthier Garlic and Cheese Mashed Potatoes (Cauliflower)

Creamy, cheesy and light mashed “potatoes” that are really cauliflower. 


I was gonna say I’m not a fan of “imitation” foods. Then I realized this is completely false. I love imitating meals with healthier substitutions. 

From the point of view of flavour and texture, there’s a chance that I actually prefer the “original” version over the “imitation” one of most of these foods. However, when you lead a healthy lifestyle you have to avoid those “original” versions every now and then. I’m not saying I ALWAYS eat with healthier imitations, but I do like to experiment and make them every now and then. 


Today’s post is about one of those cases. Mashed potatoes are quite delicious. They are often prepared with cream, lots of cheese and butter. Potatoes themselves have a high glycemic index, meaning they’re not so good for our blood sugar. By substituting potatoes with cauliflower and reducing the usual amounts of dairy, you can get a pretty delicious “imitation” meal that is good for your health.


Serves 6, ready in 30 minutes

Ingredients:
-1 large cauliflower head
-2 teaspoons minced garlic
-1 teaspoon olive oil
-1 teaspoon margarine
-1/3 cup reduced fat mozzarella cheese
-1/4 cup parmesan cheese
-1/2 teaspoon salt
-1/3 cup milk

Kitchin-it!
1. Wash and cut cauliflower into medium pieces. Remove all leaves and green parts.
2. Place cauliflower in a large saucepan and cover with water.


3. Bring to a boil and let is cook for 10-12 minutes, until soft.
4. In the mean time, pre-heat olive oil in a small pan and cook garlic until golden. Set aside. 


5. Drain cauliflower and pat with paper towel to remove excess water.
6. Add cauliflower to a medium bowl and mash with a fork or potato masher. Half-way through, add the margarine and cheeses. Keep mashing. 


7. Add the salt and garlic and mash some more. 
8. Finally, incorporate the milk and mix well. 
9. Serve as a side dish and enjoy! 



2/13/2015

Healthy, Fluffy and Delicious Waffles!


I’ve got you covered for Valentine’s Day! Actually, I have you covered for every weekend morning for the rest of your life! 

If you’re still asking yourself how, well, WAFFLES is the answer!


Le boyfriend has this credit card thing that lets you accumulate points with every purchase you make using the card. When you have X amount of points, you can exchange them for cool things. The last thing we got was this waffle maker! Other options included a huge TV. I’m sure le boyfriend preferred a waffle maker than a huge TV. 

Well, I just lied…I may or may have not convinced him that a waffle maker is way better than a TV. 

So, speaking of love, you either ask your partner for a waffle maker or if you already have one go make these healthy, yummy and fluffy waffles for your significant other. 


Serves 6 waffles, ready in 30 minutes

Ingredients:
-2 eggs
-1 & 1/2 cups of whole wheat flour
-1/2 cup of all-purpose flour
-1 & 3/4 cups of milk
-1/4 cup of olive oil
-1 tablespoon brown sugar
-4 teaspoons baking powder
-1/5 teaspoon salt
-1 teaspoon vanilla extract

Kitchin-it!
1. Preheat waffle iron
2. In a medium-large bowl, beat eggs with a hand mixer.


3. Add the rest of the ingredients one at the time and beat well. Don’t use a blender or an electric mixer since the dough may become too thin and it won’t work. Get your arms working with that hand mixer!


4. Pour mixture onto the waffle iron. The quantity you pour varies between different brands, I poured about 3/4 cup of mixture for each waffle.


5. Cook according to your waffle directions, until golden brown.


6. Serve with peanut butter, fruits, yogurt and/or maple syrup! Enjoy!


Recipe adapted from All Recipes

2/05/2015

How to Cook Spaghetti Squash!


One of my favorite foods is pasta. Actually, anything Italian…be it pizza, ice cream or lasagna, it doesn’t matter, I’ll eat it. 

It’s no news that pasta dishes are quite loaded in carbs. In theory, one serving of pasta is 1/2 cup. In practice, very few people respect this serving size (myself included) because it’s actually not much. 


There are a few things you can do to make this feel like more. One of those things is spaghetti squash. One cup of spaghetti squash has 2g of fibre but only 10g of carbohydrates. It has no fat and has vitamins A and C, calcium and iron. Plus, it counts as 1 to 2 servings of vegetables, that’s 1/4 of what you need in a day!

The taste and texture is very similar to that of regular spaghetti. With a good homemade sauce and a little bit of parmesan on top, you’ll have a delicious, healthy and filling meal to enjoy!



Ingredients:
-1 spaghetti squash
-1 tablespoon olive oil
-2 pinches of salt
-1 pinch of pepper

Kitchin-it!

1. Pre-heat oven to 380*F. 
2. Cut spaghetti squash in half lengthwise



3. Scoop out the inside and take out the seeds



4. Brush the inside of each half with the olive oil. Then sprinkle with salt and pepper



5. Place the halves facing down on a baking dish


6. Bake for 40 to 45 minutes


7. Let cool for 5-10 minutes and with a fork, scrape out the spaghetti strands



8. Serve warm with the sauce of your choice. I had mine with this tomato sauce and a little bit of parmesan. It was amazing!