Posts tagged with banana


















This week has been bonkers busy. I work in the environmental field and the week leading into EarthDay is always pretty hectic with public engagement events and whatnot!

Work hasn’t been the only thing keeping me busy, though.

My friend Kathy and I have been busting our asses the past few months to make a brainchild of ours come to fruition; we’re starting a business making healthy, mega-delicious granola bars from as many locally-sourced ingredients as we can get our hands on. It’s exciting, and has been really well received by everyone we’ve involved at this point. Our business plan is almost done, I think we’ve done a really good job at dotting ‘I’s and crossing dem ‘T’s!

We’ve been given a huge opportunity to trial our products at an upcoming Yelp! event. All details about it are top secret until after it is said and done but we will have the chance to get some invaluable feedback and networking experience with a crowd of Elite Yelpers. I’m pretty stoked! I will fill you guys in on more details about our biz in posts to come. For now, if you want to check us out, we’ve got a twitter handle @madewithlocal and a Facebook page ! You can probably guess our name then, yep, Made with Local. Like, ‘made with love’ but with local. Ahhh?!?! Ya see what we did there? Our branding is rad, and I’m just tickled at how well things are going so far!

So we’ve been juggling prep for this event while working our full-time gov’t gigs, it makes for some exciting, yet stressful times. What is a good way to remedy that stress-case feeling? Wine. Lots of wine. Every-second-night-this-week-a-bottle-of-wine. To myself. Not consumed alone, mind you, but still. A lot more than I’m used to.

My workout routine has taken a bit of a blow in result of all this baking, brainstorming, organizing, and wine-drinking. But today’s a new day! The start of a new week, and this morning when I work up, my body was just dying for some fruits and veggies.

You’ve probably already looked at the picture of this cup o’nutrition and have drawn your own conclusions. Don’t fear the green. It’s a smoothie, with spinach, and it tastes fantastic. Now you know. You can’t taste the spinach, at all. Not even a little bit. But it adds a fantastic nutritional boost, and just makes you feel like you did a good thing for the ‘ol bod.  What you do need is a blender with some guts. It will pulverize the hell out of those little leaves and whip you up a concoction that’ll replenish all the nutrients and self-esteem lost after an evening of indulgence.

Sunday Detox Smoothie


  • 1.5 cup unsweetened almond milk (or any milk, for that matter)
  • 1/3 cup greek yogurt, I used Liberte 0% with Honey
  • 1/2 cup frozen berries
  • 1 small frozen banana
  • 4 cups raw baby spinach
  • 2 tbsp chia seeds or ground flax seed (optional)

Put your liquids in the blender first, then frozen fruits and the spinach. Blend on high, stopping to push down spinach leaves until they are all mixed in. Blend really, really well. Drink. Feel instantly healthier!


Happy weekend, everyone!

Mine is shaping up to be a doozy! I’m loading my car up with some beautiful lady friends and heading to the country. My friend, host-extraordinare Kelly Bingham, owns the beautiful  The Tidal Life B&B and BING’s eatery in rural Maitland, Nova Scotia. He and his partner Steven have invited us up for a night of food, wine, and well, that’s where the ‘sharing’ part stops. Last time we went to Maitland, we ate and drank ourselves senseless and  at 3 AM and the kitchen dance party was still going strong. Needless to say, it is impossible not to have a freaking fantastic time when Kelly and Steven are the ones hosting. Love yas.

In anticipation of being off the grid for the next little while, I wanted to make sure everyone has the chance to check out this recipe. It is PERFECT for weekend mornings, when you’ve got some leisure time to make breakfast.

Being a hopeless devotee to breakfast oatmeal, I like to switch it up, you know, to spice things up a little. If it’s one thing that drives me bonkers, it’s people claiming that oatmeal is boring. It is a blank slate of breakfast awesomeness!

Bananas are almost always part of the oatmeal picture in my kitchen, because they add sweetness and texture. If you’re not a banana lover, applesauce is a great substitution for bananas in this, and many other recipes. This recipe takes all of my favourite week-day breakfast flavours and bakes them in the oven, making it seem so much more indulgent and special. This is easily doubled, tripled for a crowd, just be mindful of the dish size, as it does puff up a little with baking.

I gobbled this up this morning with a few scrambled egg whites on the side, and was well-fuelled through to lunch. A clean, filling breakfast that tastes like dessert? Hubba hubba.

PB and Banana Breakfast Bake

Yield: 2


  • 1/2 cup quick oats
  • 1 tbsp flax seed
  • 1/4 tsp baking powder
  • 1/4 tsp cinnamon
  • pinch salt
  • 1 large banana
  • 1/3 cup + 1 tbsp milk (I use vanilla almond breeze)
  • 1/2 tsp vanilla
  • 1 tbsp peanut butter

Preheat oven to 375 F. Mix dry ingredients together in a bowl, set aside. Mash banana, add milk, vanilla, peanut butter, and mix until combined. Add wet ingredients to dry, then divide the batter into two ramekins. Bake for about 25-30 minutes, until golden brown and crusty on top!

Enjoy with a drizzle of peanut butter and a few extra slices of banana.

Nutrition Facts
Calories  236
% Daily Value*
Total Fat  8.0g   12%
Saturated Fat  1.4g  7%
Cholesterol  0mg  0%
Sodium  70mg  3%
Total Carbohydrates  36.9g  12%
Dietary Fiber  6.1g  25%
Sugars  9.4g
Protein   7.1g




Banana Bread Oatmeal

I can count on two hands the days in the past year that I haven’t had oatmeal for breakfast. No joke. Some people can’t get moving until they’ve had their morning cup o’ joe; I am useless without my oatmeal!

Waking up, I am one hungry, hungry hippo.  Cold cereal, eggs, toast, leave me hungry by 930,  oatmeal is the only thing that can go the distance with me, filling me up for the whole morning.

For those (crazy people!) who are grossed out by the look of oatmeal, porridge, whatever you want to call it, I have a few info-bits that may change your mind.

  • Oatmeal is a good source of fibre and protein,
  • It has a low glycemic index (won’t spike your blood sugar – it burns steady through your system)
  • It takes only minutes to make (you can even prepare at night for it to be ready the next day),
  • It is a blank slate for an endless combination of add-ins, and
  • It’s cheap! A kg bag goes for about $3.50 and can last a single person months.

I never, ever bother with the single-serving packages of oatmeal because the flavoured ones are just brimming with all sorts of weird dried ‘fruit’, sugars, dyes, and other unpronounceable ingredients. Not my cup of tea. Do yourself a favour, and buy a bulk Kg of oats from the grocery store, and kiss all those hungry mornings you’ve had goodbye.

The past few days I’ve been swirling some of my Spiced Carrot Butter into my oats. It instantly carrot-cake-orizes your breakfast! Canned pumpkin is another favourite of mine. Add a few shakes of cinnamon, nutmeg, a bit of vanilla soy or coconut milk, and walnuts and you have just whipped yourself up a bowl of pumpkin pie, sans guilt.

This recipe is no doubt, the one I eat most often. Two ingredients that the average person may not have in their pantry, but are definitely worth getting, are flaxseed and chia seed (aka salba). I add them to every version of oats, because both of these seeds are nutritional rockstars!

Chia seeds are an amazing source of fibre, protein, vitamin C, antioxidants, and help keep you full because they absorb liquid and increase in volume when added to foods.

Flaxseed is a great source of omega fatty acids, fibre, and adds a great nutty flavour to soups, salads, smoothies, whatever! Flaxseeds are sold ground or whole. Their benefits can only be reaped if they are ground up before consuming, so if you buy the whole seeds at the grocery store (organic/bulk section) be sure to bust them up in your blender, food processor, even coffee grinder. Keep them in the fridge, ideally in an opaque bag. They stay freshest that way!

So flax and chia seeds – love these little guys.

On to breakfast!

Banana Bread Oatmeal 

Serves 1

  • 1/3 cup quick oats (I prefer no name or Presidents Choice Organic brand)
  • 2/3 cup water or milk (for added protein/cals)
  • 1/2 ripe banana, chopped
  • 1 tbsp flaxseed
  • 1 tbsp chia seed
  • 1/4 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1 tbsp chopped walnuts
  • Drizzle maple syrup (optional)

Cook oats according to instructions, using water or milk. Halfway through cooking time (approx 1.5 minute in the microwave for quick oats), add chopped banana and continue cooking until all liquids are absorbed. Stir in flax, chia, spices and vanilla until combined. Top with walnuts and a drizzle of maple syrup if you like!

Nutrition Facts
Calories  373
% Daily Value*
Total Fat  16.6g 26%
Saturated Fat  1.6g 8%
Trans Fat  0.0g
Cholesterol  0mg 0%
Sodium  7mg 0%
Dietary Fiber  13.2g 53%
Sugars  7.9g
Protein  12.3g
Vitamin A 1% Vitamin C 9%
Calcium 12% Iron 20%
Check out these stats! Full of long lasting protein and fibre, with no added protein powders, or anything unnatural for that matter. Whole, real, clean food to pretty much guarantee that you have an awesome day!