Tahini Banana Bread

Tahini adds a nutty flavour to this banana bread and adds additional protein, fiber and minerals that vegetable oil just doesn't have.

Ingredients:

1 1/2 cups mashed banana (3-4 bananas)

1/2 cup sugar

1/2 cup brown sugar

1 tsp vanilla

2 eggs, at room temperature

1/2 cup tahini

pinch of salt

1 cup flour

1/3 cup whole wheat flour

1 tsp baking soda

 

Oil a 9 X 5" loaf pan and line with parchment paper. Set aside.

Mash the bananas then add the eggs, tahini, vanilla, sugar and brown sugar and beat together. Combine the salt, flour, whole wheat flour and baking soda then add to the wet ingredients and mix just until combined. Over mixing could result in a not-so-tender loaf. Bake at 350° for 55-60 minutes or until a cake tester comes out clean.

Makes one 9 X 5" loaf

Adapted from: richanddelish.com

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Sockeye Salmon and Avocado Patties

Canned salmon makes these patties a cinch to make. Serve them as  simple patties with salad and veggies or pop them in a bun topped with the avocado cream for an awesome salmon burger! 

Ingredients:
15 oz/426g canned sockeye salmon (that's 2 - 7.5 oz/213g cans)
1/2 cup cooked potatoes (previously boiled or baked)
1/4 cup ripe mashed avocado
1 egg
1/4 cup finely chopped fresh parsley
1-2 tsp fresh minced garlic
1/4 cup bread crumbs
1/2 tsp Old Bay seasoning
1/2 tsp salt
1/4 tsp pepper
1 tbsp mayonnaise
1 tbsp dijon mustard
juice and zest from 1/2 a lemon

Avocado Cream:
2 tbsps mashed ripe avocado
1 tbsp mayonnaise
1 tsp lemon juice
1 tsp relish
couple drops hot sauce (optional)

Drain the salmon then remove the backbone. But crush the small bones in when you flake the salmon as they are rich in calcium. Keep the skin too as it's high in omega-3 fatty acids...you know, good-for-you fats!

Add the potato, avocado, egg, parsley, garlic, bread crumbs, Old Bay, salt, pepper, mayo, dijon and lemon juice and zest to the flaked salmon. Combine well but a few small pieces of potato or avocado add interest and texture.

I used a large ice cream scoop and a 1/2 cup measure to form patties.

Place the patties on a parchment lined baking sheet and chill in the fridge 2 hours. Then brush with a little oil, I used avocado oil, and bake at 425°F for 20 minutes carefully flipping them after 15 minutes.

While the patties bake prepare the avocado cream. Very simply...just mix everything together and chill for a bright condiment to any fish but a really nice accompaniment to these salmon patties.

Makes 6 awesome patties!

These patties can also be frozen. Just put the frozen patties on a lined baking sheet and bake in a 350°F oven for about 30 minutes, flipping them over after 15 minutes.

Fresh Homemade Kale Tortillas

Here's a healthy twist on plain old tortillas. Kale! And not just the juice because not everyone has a juicer. Straight up kale leaves... this couldn't be easier!! 

Ingredients:
3 oz kale (3 medium leaves, stalk removed)
3 cups flour
2 tsps baking powder
1  1/2 tsps salt
5 tbsps olive oil
water

Start with the kale... submerge it in a pot of boiling water and let it simmer 5-10 minutes or until the kale turns a bright green. Remove the leaves to a bowl of cold water and reserve the hot kale water.

Squeeze the water from the kale and gently pack into a measuring cup.

 Add hot kale water enough to measure 1  1/2 cups.

In a food processor pulse the flour, baking powder and salt together. Add the oil and kale, then slowly add the water in the measuring cup while running, until...

a ball forms and comes away from the sides of the bowl.

Turn the dough out onto a floured board. Divide into 12 equal balls. Cover and let rest 10 minutes then roll each out into a 6-8" round (or sometimes square in my case)

Cook each tortilla in a hot and dry frying pan (no grease) for about 20 seconds per side or until you see a few golden spots. Keep the uncooked stack covered so they don't dry out.

I think I could've rolled these a little thinner but not bad for my first attempt at tortillas. They can be kept in a ziplock baggie for a few days.

Stay tuned... next up Shrimp St Jacques Tortillas!

Adapted from: www.delightfuldeliciousdelovelyblog

Fruity Bulgar Chop Salad

If you are a salad lover you have got to check this out!

1/2 cup bulgar
1/2 cup boiling water

2-3 cups chopped spinach
2-3 cups chopped romaine lettuce
1 pear, cubed
3/4 cup English cucumber, cubed
1/3 cup dried cranberries
1/2 cup whole pecans
2/3 cup fresh blackberries

Dressing:
8 oz vegetable oil
1/4 cup apple cider vinegar
1/4 cup white wine vinegar
1/3 cup sugar
1/4 tsp paprika
1/4 tsp onion powder

Put the bulgar in a bowl and pour boiling water over it. Stir then let sit for 30-40 minutes, or until all the water is absorbed. Chill in the fridge until ready to use.

Combine all the fruits and veggies in a large bowl and stir in the bulgar.

Mix all the dressing ingredients together in a jar.
When ready to serve, give the jar a shake and pour some on. Give your salad a good toss. If there is dressing left over refrigerate it for a later use. 

Enjoy it as your main dish or as a side to chicken or pork.

Flourless Chickpea Chocolate Chip Muffins

These may not be everyone's cup of tea, but if you are looking for a no-flour muffin this is a moist little bite.

2 cups canned chickpeas, drained
1/4 cup peanut butter
1/2 banana, sliced
1 egg yolk
2/3 cup brown sugar
2 tsps vanilla
1/4 tsp baking powder
1/8 tsp salt
3/4 cup chocolate chips

Start by whirring the chickpeas in a food processor.

Then add the remaining ingredients except the chocolate chips. Once it becomes a nice looking batter fold in the chocolate chips. 

Pour into 24 small muffin tins lined with paper. This batter does not rise. Bake at 350 F for 20 minutes then enjoy, practically guilt-free.

Healthy Pancake Mix

Make up this pancake mix, keep it in the pantry, and when the family wants pancakes you've got it covered.

You'll need:

4 cups flour
3 tbsps baking powder
2 tsps baking soda
1 tsp salt
3 tbsps sugar
3 tbsps ground flax
2 tbsps wheat germ
1/4 cup whey powder

Keep this dry mix in a jar or plastic container.  When you want to have pancakes, to 1 cup of mix add:

1 egg
1 cup milk
1 tsp vanilla
1 tbsp melted butter or oil

I always add a little more butter to the pan, even if it's a non-stick pan, just to get the crispy edges. When you see the bubbles popping through the batter it's time to flip them.

Then dig in! 

Blueberry Avocado Crumb Squares

Did you know that you can substitute avocado for butter in some recipes?  Instead of using 1/2 cup of butter here I cut the fat by using some avocado. I don't know that I'd want to use only avocado in place of the butter as avocado doesn't have the melty quality that butter has, but using 1/2 works very well. 

1  1/2 cups all-purpose flour

1/2 tsp baking powder

1/2 cup granulated sugar

1/4 cup  unsalted butter or marg

1/4 cup avocado (about 1/2 an avocado)

1 egg

FILLING

2 cups (1 pint) fresh blueberries

1/4 cup granulated sugar

2 tsp cornstarch

1  1/2 tbs lemon juice

Prepare your blueberry filling. Toss together the fresh blueberries, sugar, lemon juice and cornstarch. Set aside. Preheat oven to 375 F, and grease an 8 X 8 inch baking pan. 

 .

In your mixer bowl, combine the flour, sugar, baking powder, butter, avocado and egg, and mix until the dough is moist but very crumbly.

Divide the dough in half, and press one half into your prepared pan for the crust.

Next, pour the blueberry filling mixture over the crust. Take the rest of the crumbly dough and sprinkle it over the blueberries.

Bake for 35  minutes, or until the juices are bubbling and the dough has browned a little bit.

It cuts into beautiful squares that hold together nicely.
And you've got the added nutritional value of the avocado.
Bonus  : )

Adapted from http://ahomemadeliving.com/2013/06/blueberry-crumb-bars

Baked Two Spaghetti Squash

Here's my attempt at eating healthier.  I first got the idea from @youthfulcooking on instagram who topped his rigatoni with spaghetti squash. Well I didn't want to give up all my white pasta right away so a half and half dish sounded like a good idea. I only used half of the spaghetti squash here because I hope to try something new with the other half soon.

Ingredients:

1/2 spaghetti squash
1/4 lb spaghetti
1/2 onion, sliced
1-2 cloves garlic, chopped
couple of mushrooms, sliced
1  1/4 cups tomato sauce
olive oil
1  1/2 cups shredded mozzarella
2 tbsps chopped fresh parsley
basil and oregano

Cut the squash in half and scrape out the seeds.

Wrap the extra one in plastic wrap and refrigerate. Or if you want to use it all just double the rest of the ingredients. Microwave for 10 minutes on high. No butter or oil.  Once cool enough to handle use a fork to shred the "spaghetti" away from the peel.  It comes away very easily.

Reserve the empty squash shell.
While you are waiting for the squash, cook the pasta.
And fry up the onion, garlic and mushrooms in a little olive oil until browned but still firm. You can sprinkle on some basil and oregano if you like.
Toss the two spaghettis together using two forks to pull the squash apart.

Mix in the tomato sauce and 1/2 cup mozzarella.
Spoon back into the squash shell.  I had so much filling that I had to also use a small baking dish sprayed with cooking oil. Top the spaghetti with the fried veggies

and the remaining cup of mozzarella.

Bake in a 350F oven for 20-30 minutes.

Broil the top a couple of minutes if you want it browner.
Sprinkle with parsley.

What do you think?