Banana Muffins

Took me a couple of tries but I've finally perfected my gluten free banana bread! Since I have a tendency of eating dessert for breakfast...and lots of it, I made sure these were extra healthy. No oil, no sugar and no "xanthan gum" - only natural ingredients for this girl!

3-4 very ripe bananas
2 whole eggs
1.5 cups gluten free all purpose flour (I use Bob's Red Mill)
.5 cups instant quinoa flakes
.5 cups unsweetened apple sauce
5 tsp maple syrup
1 tsp vanilla extract
1 tsp chia seeds
1 tsp baking powder
1 tsp baking soda
Splash of almond or regular milk
Dash of salt
Cinnamon to taste

Optional
1/2 cup chopped walnuts or dark chocolate chips

Pre-heat oven to 300 degrees. Mash bananas and mix in all wet ingredients first. Slowly add the quinoa flakes and flour. I didn't need to use my electric mixer, a fork works just fine. You can either spoon batter into muffin tins or a loaf pan. Make sure to swipe some coconut/olive oil or cooking spray before pouring the batter so it doesn't stick. Bake for approx. 45 minutes, or until the top turns golden brown.

Almond Berry Bites

Here's a great alternative for butter tarts or fruit squares that normally  have a pastry crust. I like to try different fillings but this one is my favourite. Adding a couple tablespoons of coconut oil will make the filling a softer, cheesecake texture while water or milk will make it more of a frozen dessert.

Crust
1 cup almonds
1 cup dates
.5 cup water/almond milk

Filling
6 large dates
1 frozen banana
1 cup frozen berries
Almond extract
.75 cups of water/almond milk (slightly less if you're adding coconut oil)

Blend all crust ingredients in a food processor until it forms a thick paste. Spoon out small portions into a mini-muffin tin to form the tart shell. Place shells in the fridge while you are making the filling. Blend all filling ingredients together in a blender and pour into the tart shells. Place in the freezer for about an hour to let them harden. Great summer snack!

Spaghetti Squash

I have now found the best alternative for my all-time favourite Italian dish, pasta! Pasta is one of those meals I just couldn’t give up after going gluten free. I’ve tried rice pasta, corn pasta and quinoa pasta, and they are all very good. This recipe is even better for you since you’re essentially just eating a vegetable!
Although it takes a long time to make, you get about 4 meals out of one squash so it’s definitely worth it – promise!

1 spaghetti squash (yellow, oval shaped)
olive oil
oregano
salt & pepper

Preheat oven to 350 degrees. Cut the spaghetti squash in half lengthwise (Warning – these are extremely hard to cut so make sure you have a strong knife and cutting board.. and be careful!). After taking out all the pits and stringy stuff, brush a tiny bit of olive oil on the surface and sprinkle some salt, pepper and oregano on top. Put it in the oven, flesh side up, for approximately 1 hour. Once the hour is up, take out the halves and use a fork to scrape all the flesh into a bowl – it will create spaghetti-like strings. Top with tomato sauce or for a nice change I like to add margarine, extra oregano, and walnut pieces.

Pecan Pie Squares

In case you haven’t noticed, I have a bit of a sweet tooth. Since most desserts are filled with gluten, butter, cream, corn syrup etc., I’ve made it my goal to find healthy alternatives that still satisfy my sweet cravings.  Even though I get in trouble at the dentist office from time to time (sorry Dr. L!), I try my best to stick to natural sweeteners like maple syrup, honey, dates, or agave. Here is a summer treat that tastes like the real thing… just better for you!

Crust:
1 cup pitted dates
½ cup almond flour
¼ cup shredded coconut

Before pouring everything into a food processor, it helps to soak the dates in water for a few minutes to make them easier to blend. Once all ingredients are blended together, place the mixture into a flat cake dish (I use corningware) and pack it in with your hands so it forms a smooth bottom layer.

Filling:
1 cup pitted dates
½ cup chopped pecans
1 ripe banana
1 tbsp maple syrup
Dash of cinnamon and nutmeg
Splash of almond milk

Blend all ingredients in a food processor until completely smooth. It should look like melted ice cream. Pour the mix over the bottom layer and sprinkle with a few chopped pecans. Place the dish in the freezer overnight or about 4 hours. Take it out 10 minutes before serving to ensure it’s easy to cut. Close your eyes and you will think you are eating chewy pecan pie! Yum!

 

Easy Guacamole

Everyone owns one trusty little black dress that’s always there for you when you’re lost for something to wear. It’s simple, matches all accessories, and you know it’s going to look good no matter what. I like to think of this recipe as my trusty little black dress.  Whether it’s an office potluck, family dinner, or even a movie night with friends, this recipe is simple, pairs with anything, and is a guaranteed crowd pleaser.

1 container of medium salsa (My favourite is the "Garden Fresh Gourmet" kind found in the refrigerated salad section)
2 very ripe avocados

Mash avocados and stir into the salsa with a fork. It’s as easy as that! It will turn a funny green colour but trust me, it tastes amazing! Pairing it with regular pop chips is my favourite (an entire bag is only 340 calories – about the same as a handful of regular chips...not that I ever eat the entire bag…) If the grocery store doesn’t carry pop chips, plain tostitos are great too because they’re gluten free and relatively natural – opt for the reduced sodium ones or get regular, unsalted corn chips instead. If you want to skip the carbs all together, pair it with veggies like cucumbers, celery, or sweet peppers. I also like to use it as a topping for chicken, sole and tilapia. Happy Fiesta!

 

 

Super Simple Maple Almond Bars

I am one of those people who can pour maple syrup on anything! Vegetables, fruit, meat, cereal - there are no limits. Tonight I found yet another way to incorporate my beloved maple syrup into a super easy yet healthy dessert. I've been looking up gluten free cake recipies for a long time now and I'm sick of reading an exhausting list of ingredients, especially those I can't even pronounce (i.e. xanthan gum - like what is that?!) Here is a natural, delicious dessert you can feel good about eating.

Maple Almond Bars
1 1/4 cups of almond flour (or just finely ground almonds)
3 egg whites
1/3 cup maple syrup
Pure almond extract (optional)
Dash of salt

Preheat oven to 350F. Lightly grease a baking dish (I used corningwear) with olive or coconut oil.
Mix maple syrup, almond extract and almond flour in one bowl until it becomes a thick paste.

Beat egg whites and salt for about a minute then stir it into the maple almond paste until smooth. Bake for 30 minutes or until bars are golden brown. Let cool for about 10 minutes. If you have chopped or slivered almonds, sprinkle a bit on top before baking. Warning: these are highly addictive, so if you’re like me, you will need to try very very hard not to eat the entire thing.

Beyond Eggs-pectations

Eggs without toast was one thing I had to get used to after going gluten free.  As a kid, I loved dipping toast in my yolks or making scrambled egg sandwiches. Now, egg whites are usually my go-to meal after I work out because they are so high in protein. I found it hard and boring to just eat plain eggs so I decided to get a bit creative. With the help of my equally health conscious roommmate (I swear we were meant to live together), we experimented day after day until we perfected our recipes.  

First success story:
Microwave Protein Muffins

Time: <5 minutes
Ingredients
½ cup egg whites
¼ quinoa flakes
tsp cinnamon
pinch of nutmeg
splash of water

Place all ingredients in a LARGE mug and whisk so everything is combined. Put a small plate on top of the mug so it doesn’t overflow. Microwave for 1.5 minutes first, then another 30 seconds or until firm. Flip the mug and voila! A healthy, protein-rich muffin! I like to drizzle maple syrup, honey or fruit on top to add a bit of sweetness. Total calories:135, Protein: 18g

 

Natural Protein Pancakes

Time: <10 minutes
Ingredients
¾ cup egg whites
½ cup quinoa flakes
½ frozen banana
olive oil cooking spray
cinnamon (optional)
pure vanilla extract (optional)

Place all ingredients in a blender and blend on high for about 30 seconds. In a pan, heat 1 tsp (4 sprays) pure olive oil on medium heat. Pour pancake mix into the pan and let sit for about 2 minutes before flipping. The pancake should only need about 3 minutes total to cook all the way through. If you’re looking to make crepes, don’t use banana and your pancakes will be a lot thinner and easier to fold over into a crepe. I like to top them with a teaspoon of maple syrup, honey or fruit. Total calories: 215, Protein: 25g

A little about me..

Hey!
I'm 22 years old, live in Toronto, and work for one of my favourite sports teams. As a child, I suffered from constant stomach pains and was in and out of the doctor’s office on a regular basis. Finally at age 14, I was diagnosed with lactose intolerance and later found out I was gluten intolerant as well. This proved to be a huge challenge, especially in an Italian household where bread and cheese are a way of life - to this day, my Nonna still asks if I want grated parmigiano cheese on my meals. As difficult as it was, I cut dairy and gluten out of my diet completely and noticed a significant difference in my health. Surprisingly after a while, my cravings for ice cream and dinner rolls went away which made things a lot easier too. Fast forward a few years, and there I was, beginning my career in a big city and having to adjust once again.

Working in the sports and entertainment industry has been an absolute whirlwind – I’ve learned from passionate people, watched dreams come true on the field, and am able to contribute the greater community.  With this, comes long workdays, little sleep, constantly eating out and the classic “no time for the gym”. Also synonymous with sports – pizza, wings and beer (even hearing it hurts).

Needless to say, being successful in such a fast-paced lifestyle involves hard work, especially with a high maintenance diet.

After living in Toronto for a year, I decided it was time to write a blog and share some gluten-free, dairy-free tips on finding a healthy balance in the big city.

Enjoy!

C