hearty and healthy banana bread

What’s better on a cold winter day (or any day really) than a delicious, comforting piece of banana bread? Since it is one of my all time favorite treats and I have been craving it a lot this winter, I have been been making healthier versions by using whole wheat flour, a touch of maple syrup, adding ground flax seeds and walnuts for extra omega 3s. Feel free to add some dark chocolate or cacao nibs for extra flavor and health benefits such as antioxidants, lowering blood sugar and boosting moods.

Another great thing about this recipe is it’s fairly simple and quick to make and only requires one bowl, minimizing clean-up 🙂

banana2

Ingredients
3 very ripe bananas
1/2 cup melted coconut oil, butter or ghee
1/2 cup maple syrup, brown rice syrup, or coconut palm sugar
1 egg beaten
1 tsp vanilla
1/4 tsp cinnamon
1 tsp baking soda
1/4 tsp kosher or sea salt
1.5 cups 100% whole wheat flour
1/4 cup ground flax seeds
1/2 cup cacao nibs or chocolate chips
1/2 cup chopped walnuts

Directions
Preheat oven to 350F and grease a loaf pan with coconut oil or butter or line with parchment paper.

In a large mixing bowl, mash the bananas and add the melted coconut oil or butter.

Mix in the baking soda and salt. Stir in the maple syrup, beaten egg, cinnamon and vanilla. Mix in the ground flax seeds and flour. (Do not over mix)

Stir in any additional ingredients like chocolate chips and walnuts.

To make this recipe vegan, swap the egg for a flax egg (soak 1 TBS of ground flax in 3 TBS water for 15 mins) or your favorite egg replacer.

I have been making a lot of different variations off of the above recipe. Feel free to add any of your favorite dried fruits, nuts, seeds or even swap out the flour for gluten-free variety and add 1/4 tsp xanthan gum.

Enjoy!

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fall inspired repair and replenish post-workout smoothies

These three recipes are a must try! They help to replenish and repair after a workout, boost your immune system and taste delicious. They are also packed with essential vitamins and nutrients like fiber, healthy fats, B vitamins, and much more. If you’re like me, these will quickly become smoothie recipe staples. Enjoy!

Pumpkin Powerhouse

Pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during Pumpkin Smoothie aboveexercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

Ingredients
½ c canned pure pumpkin, frozen in ice cube tray7 oz 2% Greek-style yogurt of almond milk
½ c water
ÂĽ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

Blend all ingredients until smooth.

Pear Ginger
Gingerols, compounds in ginger root, act as potent anti-inflammatories that speed your recovery time. Meanwhile, fiber-rich flaxseed satisfies hunger, so you’re less likely to find your stomach rumbling later in the day.

imagesIngredients
½ c  Greek yogurt, almond milk, or dairy-free yogurt (almond or coconut milk)
1 ripe pear, cored and cut into large chunks
1 c pear juice, coconut water, or diluted aloe vera juice
½-inch chunk of fresh ginger root or ⅛ tsp dried ground ginger
2 c baby spinach leaves
1 Tbsp ground flaxseed
½ cup ice cubes

Blend all ingredients until smooth.

 

Gingerbread Smoothie

Greek yogurt provides the protein necessary for repairing and rebuilding muscle tissue, and the banana replaces the carbohydrates and potassium lost during exercise. Molasses is a good source of iron that aids in the delivery of oxygen to muscles.

Ingredientsimages
7 oz Greek or dairy-free yogurt1 c ice cubes
ÂĽ c frozen sliced banana
2 Tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
ÂĽ tsp cinnamon
â…› tsp each nutmeg and cardamom
Pinch of clove

Blend all ingredients until smooth.

adapted from prevention.com