Banana Graham Muffins

There's something about the change of seasons that makes a baked good sound like all you need in life.

Although summer and fall are still fighting over who's taking the stage, the potential of my oven is already taking over my mind.


I've been dreaming of baked whole wheat donuts with chocolate ganache glaze, graham cupcakes layered high with marshmallow and fudge, pumpkin bread laced with fresh shredded apples, chocolate silk pie with nut crumble crust and baked meringue top, apple cobblers...

I decided to start nice and "simple" with some zucchini muffins.  After all, end of summer zucchini are taking over my fridge and it's still too hot to commit to something that needs to be baked longer than 20 minutes.

Of course, simple is an overstatement.

Somewhere between pureeing oats and walnuts with whole wheat flour for a wholesome base to looking up and realizing my eggs were whisked in one bowl while my butter and sugar another, I thought to myself "this is not your most graceful kitchen moment".  Needless to say I was not super surprised when I pulled a dozen over moist, over crumbly, un-bakeable, sunken topped muffins from the oven an hour later.

For every part of me that lacked surprise towards my soggy zucchini sponges, there were two parts of me filled with disappointment and just one teensy, tinsey part of me that was hopeful.

So I got my shit together and geared up for the next round: a trusted banana muffin recipe that had yet to fail me.

Banana Graham Muffins


Ingredients

Dry

• 1 c wheat flour
• 1/2 c wheat bran
• 1/4 c wheat germ
• 1 t baking powder
• 1/4 t baking soda
• 1/4 t salt
• 3 t cinnamon
• 1-2 t ginger
• 1/2 t nutmeg

Add-ins

• 1/2 c shredded coconut, unsweetened
• 1/2 c golden raisins
• 1/2 c walnuts, chopped

Wet

• 3 ripe bananas
• 3 lg eggs
• 1/2 c oil of choice
• 1 t vanilla
• 3/4 c brown sugar

Combine

1. Preheat the oven to 350 degrees and grease a muffin tin.
2. In a large mixing bowl, whisk the dry ingredients until well mixed then stir in the add-ins.
3. In a separate bowl, use a fork to mash the bananas until smooth.  Break the eggs over the banana mash and use the fork to beat them a little, then use the fork to mix them into the bananas completely.
4. Add in the oil and vanilla and mix, then add in the brown sugar and stir until combined.
5. Make a crater in the middle of the dry mixture then pour the wet ingredients into the space.  Use a large spoon to slowly stir fold the dry ingredients into the wet until well mixed.
6. Use a spoon or quarter measuring cup to scoop portions into the tin.
7. Bake for 12-15 minutes until a toothpick poked into the center comes out clean.
8. Enjoy!

Chocolate Cherry Pops

Ah summer, the time of year in which we enter a delicious sun-kissed face-off of ice cream cone handed life in a bathing suit; a rough season for the gym-going, ice-cream loving people of the world.

Of course we would love to subsist off of ice cream in the summer but, understandably, we don't love negating our 5 am workout sessions.  Time to jump on the knock-off-ice-cream-that's-actually-just-sorbet bandwagon!

I made my first batch last year in the form of Fudgey Fro-nana Pops that are absolutely to die for. You many never need another recipe ever again, but if you also feel the need to experiment try whipping up some Monkey Pops or a batch of these Cherry Buried Chocolate Pops.  Note that these still contain a banana to keep the consistency like ice cream but if you're one of those banana haters you can still enjoy the recipe by substituting extra cherries and a little bit of Greek yogurt instead!

Cherry Buried Chocolate Pops

Ingredients

• 1 medium, very ripe banana
• 2 c frozen cherries
• Small handful of chocolate chips
• Small handful of walnuts
• 1 t vanilla extract
• 1/2 c vanilla almond milk

Combine

1. Slice the banana and freeze it overnight.
2. Using a food processor, blend the frozen banana pieces on high speed until they are very small crumbs, similar to a mince.
3. Add the frozen cherries and blend for 1 minute on high speed.
4. Add the walnuts and chocolate chips and blend for 1 minute on medium speed.
5. Add the vanilla extract and almond milk and blend again until well combined.
6. Spoon the mixture into a popsicle mold and freeze overnight.
7. Enjoy!

Choconana Muffins

There are two types of people in this world: the kind of person who starts every day with breakfast and the kind that doesn't.

As a member of the first group, I would say most of my morning jump starts consist of healthier fare like greek yogurt with fruit and nuts, avocado and eggs, or muesli prepped the night before.

So I'm always mind blown when I see breakfast make it's way to the latter group, as it usually consists of things I would only dream of eating for breakfast but not feel okay eating so early in the day.

Take for example the chocolate muffin.

I've considered this an impostor breakfast food for years but know many a person who will chow one down as a mid-morning "breakfast" without a second thought.

Healthy or not, chocolate for breakfast is every chocoholics dream.  As a member of both the breakfast lovers club and the chocoholics not-so-anonymous group I was tempted to figure out a way to make this "breakfast" desirable before lunch.

Luckily, I possess a pretty healthy banana bread recipe and thought a pretty healthy chocolate version was in order... you know, one that we can all call breakfast worthy.

Choconana Muffins

Ingredients

Dry ingredients:

• 1 1/2 c wheat flour
• 1/3 c unsweetened cocoa
• 1/4 c dark brown sugar
• 1 t baking powder
• 1/2 t baking soda
• 1 t cinnamon
• pinch of salt
• 1/2 c walnuts, chopped (optional)

Wet ingredients:

• 2 lg eggs
• 1/3 c coconut oil
• 3 lg bananas, very ripe
• 1 t vanilla
• 1/4 c unsweetened almond milk

Combine

1. Pre-heat the oven to 375 degrees and grease a muffin tin.
2. In a large mixing bowl whisk together the dry ingredients.
3. In a small mixing bowl use a large fork to mash the bananas, leaving some chunks if desired, then whisk in the eggs, then whisk in the rest of the ingredients.
4. Use the fork to mix the wet ingredients into the dry ingredients until well combined but not over-mixed.
5. Scoop 1/4 cups of the batter into the muffin tin and bake for 12-15 minutes or until cooked through.
6. Enjoy!

Remodeled

There are some who seem to think that kale has seen it's fifteen minutes come and go - thankfully - I am not one of those people.

Kale is the iceberg that sunk the soggy lettuce ship I rode through my earlier years.  It rocked the little romaine world that was all I knew before I discovered truly, dark, leafy, versatile greens.  For that, it will always hold a special place in my heart.

Last year I posted my first of many kale salad recipes, which has since gone through many re-modelings to become the version seen here.

First soften the crunchy kale with a simple dill vinaigrette, then tossing the greens with sweet, simple roasted beets and chopped orange segments.  Add some lean protein in the form of green lentils and chopped walnuts to turn these veggies into a full meal and enjoy!

Kale Salad with Dill Vinaigrette, Orange, Beet, and Lentil


Ingredients

For the salad:

• 1 cup green lentils
• 1 large beet, sliced
• 6 kale leaves, de-ribbed, chopped
• 1 orange, segmented, chopped
• 1/2 c walnuts, minced
• 3 T feta, crumbled

For the dressing:

• 2 T olive oil
• 2 T white vinegar
• 1 T dill
• salt and pepper to taste

Combine

1. Preheat the oven to 375 degrees and line a baking sheet with parchment paper.
2. Place the lentils in a small pot with 1 tablespoon of olive oil and 1/2 teaspoon of salt.  Fill the pot with water until the lentils are approximately 3/4 inch under the water line.  Boil for 10 minutes with the pot uncovered, then simmer on low with the pot covered for about 20 minutes until the lentils are cooked through.  Dump them into a strainer and rinse with cold water.
3. Meanwhile, peel and chop the beet.  Toss with 1-2 tablespoons of olive oil and sprinkle with salt and pepper.  Scatter on the baking sheet and roast for 20-30 minutes until browned on the outside and soft throughout.
4. Toss the kale with the dressing until the leaves are liberally coated.
5. Toss in the cooked lentils, beets, orange, walnuts, and feta.
6. Top with cracked sea salt and black pepper.
7. Enjoy!

The Super Swing of Things

Starting at a new job this week has had me settling back into the 9-5 grind (slowly).



Although I'm totally a routine person by nature, getting back into the swing of things is always a struggle.  It's one thing to start waking up at the same time everyday, but a completely different step to get back on track at the gym and start eating normally again.



After one too many peanut butter and banana sandwiches, having a veggie filled fridge was a very welcome change and this superfood packed salad was a great beginning to a salad-paved work week!

Surprisingly, this super salad is a "cleaned-up" version of one seen at a grocery store deli.  The kale/cabbage combo salad base is my new favorite and holds up really well when marinated in a quick balsamic vinaigrette and topped with carrots, cranberries, blueberries, flax, and walnuts.


A little sweet, a little zingy, a little nutty, and a lot of healthy.


As if all the antioxidants and vitamins crammed in this salad weren't enough - it's also a pack-able recipe so you can chop once but feel one step closer to the grind all week!

Superfood Salad

Ingredients

• 1/2 small purple cabbage, thinly sliced
• 3 small grated carrots
• 4 large kale leaves, de-ribbed and chopped
• 1 can chickpeas, washed
• 1/4 c cranberries, dried
• 1 handful walnut pieces
• 1 T flax seeds
• 1/8 c balsamic vinegar
• 1/8 cup olive oil
• Salt and Pepper as desired
• 1 pint blueberries, rinsed in vinegar and water

Combine

1. Rinse and dry the veggies, chickpeas, and blueberries.
2. Slice your cabbage, peel and grate your carrots, de-rib and chop the kale dumping them into a large mixing bowl as you go.
3. Add the chickpeas, cranberries, walnuts, flax seeds, oil, and vinegar then give everything a good toss.
4. Top with blueberries.
5. Enjoy immediately or pack up to enjoy throughout the week - it will last in the fridge for 3-5 days!

Monkey Pops

Last week's heat was draining and this week's heat is almost an even match.

When it's this hot out there is only one way to save yourself - by eating popsicles.

For a snack, for dinner, seriously whenever.

This particular recipe was made with Ben & Jerry's Chunky Monkey ice cream on the mind.  If you're a fan of their super-under-rated flavor then you will be super in love with this recipe too.  I highly recommend doubling it so you can fill two popsicle trays at the same time!

Monkey Pops

Ingredients

• 3 ripe bananas, sliced and frozen
• 1/3 c walnuts or peanuts, crushed
• 2 T coconut, shredded, unsweetened
• 1/2 c milk, regular, almond, or coconut
• 1 t cocoa powder

Combine

1. Pulse bananas in food processor 2-3 times then crush at high speed for 2-3 minutes.
2. Add nuts and coconut and blend for 1 minute.
3. Add almond milk and blend again until well combined.
4. Remove the blade from the processor and scrape clean.
5. Using a spoon, swirl the cocoa powder into the mixture then fill a popsicle tray with the mix.
6. Freeze and enjoy!

Saturday Morning Banana Bread

Nothing makes a Saturday morning more complete than the smell of freshly baked goods filling your house, especially when the recipe is as easy to throw together as this one.

Some included perks of this recipe:

1. It's delicious.

2. It's literally foolproof.  (Even though it's Saturday and you are dying from a hangover)

3. It's super easy to manipulate, see below for suggestions!

4. It stays fresh on a counter for 5-7 days, so if you refrain from engulfing the entire loaf while binge-ing on Netflix in your pjs you'll be set with breakfasts for the week.

5. It's freezable: after letting the loaf cool, slice it up, place it in an airtight container, and freeze.  Microwave or toast slices when you are ready to enjoy them!  Quick tip: when I freeze baked goods I usually place parchment paper in between each piece so they don't freeze together.

6.  You don't have to wait until the weekend to make it so get baking!

Banana Bread

Ingredients

Dry

• 1 c chopped pecans or walnuts or chocolate chips
• 1 3/4 c flour (I used 1 c wheat and 3/4 white but any all-purpose flour will work)
• 1 t baking powder
• 1/4 t baking soda
• 1/4 t salt
• 2 t cinnamon
• 1/4 t nutmeg
• 1/4 t cardamom

Wet

• 3 ripe medium bananas
• 2 lg eggs, beaten
• 1/2 c sugar, I use dark brown but white also works.
• 1/2 c melted or browned butter or whole fat greek yogurt
• 1 t vanilla

Combine

1. Preheat the oven t 350 degrees and line a 9x5x3 pan with parchment paper.  Note: due to the shape of the pan you will have to crease the corners to make the paper stay put.
2. In a large mixing bowl whisk together the dry ingredients.
3. In a separate mixing bowl, peel and mash the ripe bananas, beat in the eggs, then whisk in the sugar, butter, and vanilla.
4. Gently fold the wet ingredients into the dry until fully combined and pour into pan.
5. Bake for 40-50 minutes or until a toothpick comes out clean.
6. Enjoy!

Trying New Things

If you happened to notice the "energy ball" fad that started a few years ago and dismissed it as total madness then this post is for you:

I was right there with you, filled with skepticism and questions as I came across similar recipes that contained added sugars or required a plethora of bulk bin ingredients that would empty our my wallet and wondered: What is the point?  Do these even taste good? How much energy do they actually give you?

Enter: a simple recipe with as little as 5 ingredients and no added sugars.

When I came across this recipe from Triumph Wellness I had to try it and you should too because these guys are delicious!

Not only are these relatively inexpensive to make, but they are packed with a pure cacao punch to help you avoid the giant bowl of chocolate calling your name from the office break room and they have just enough naturally occurring sugar, protein, and caffeine to help you survive the day without your sugary afternoon granola bar.  Snacking on one also turns out to be a great way to get a boost of energy that won't weigh you down during your post-work gym sesh, so drop that fun-sized Hersey's and grab one of these instead!

Cocoa Balls

Ingredients

• 1 c raw, old fashioned oats
• 1/2 c raw walnuts
• ~15 dates
• 1/3 c unsweetened cocoa powder
• 1 t vanilla
• 1-4 T water

Optional

• 1 T flax or chia seeds
• unsweetened coconut or cocoa powder for coating

Combination

1. Blend oats, chia seeds, and nuts in food processor for 2-3 minutes until finely ground.
2. Add the dates, cocoa, and vanilla to the processor and blend for another 2-3 minutes. Note: you may have to blend this in 1 minute intervals so you can scrape down the sides of the bowl.
3. Add the water 2 tablespoons at a time and pulse.  The dough is ready when it is pulling away from the bowl into a large clump.
4. Roll the dough into 1 - 1 1/2 inch sized balls.
5. Optional: toss in unsweetened cocoa powder or coconut.
6. Store in an air-tight container in the fridge until you are ready to enjoy!