Tropical Golden Mylk Smoothie Bowl

Tropical Golden Mylk Smoothie Bowl

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This Tropical Smoothie Bowl is super easy to make and is packed with healthy ingredients to jump start your day.  Full of vitamin rich mangos, banana, cauliflower, and Golden Mylk, this antioxidant and anti inflammatory power bowl can help to clear your skin, alkalize your body, reduce inflammation, and improve digestion.

Have you ever tried frozen cauliflower in your smoothies?  I recently tried it and like it! I find it adds a creaminess as well as helps to add substance without adding extra fruit/sugar.  Cauliflower is also full of fibre, vitamin C, and potassium which makes it a great addition to this bowl.

I also used Botanica’s Turmeric Golden Mylk which is a modern take on a traditional Ayurvedic beverage.  Made from a whole food blend of turmeric, dates, coconut, cardamom, ashwagandha, black pepper, and cinnamon, I find it has a nice taste compared to straight turmeric and it adds a nice flavour to the smoothie bowl.

Turmeric as most of you know is an incredibly potent anti-inflammatory and antioxidant. Curcumin, the active ingredient in turmeric helps with a number of health concerns such as arthritis, eczema, IBS, and other autoimmune diseases because it helps reduce inflammation in the body.  It also aids digestion because it reduces bloating and gas. As well, many studies have shown that curcumin has anticancer effects, particularly that it can kill cancer cells and prevent more from growing.

I hope you enjoy this Tropical Golden Mylk Smoothie Bowl as much as I do!!

For the smoothie bowl
  • 1/2 frozen banana cut into chunks
  • 1/2 cup frozen cauliflower florets (I steamed my cauliflower before freezing)
  • 1 cup frozen mango chunks
  • 1 1/2 cups unsweetened coconut or almond milk more, if needed
  • 1 tsp Botanica’s Turmeric Golden Mylk https://botanicahealth.com/product/botanica-turmeric-golden-mylk/
Suggested toppings
  • Kiwi slices
  • Sliced banana
  • Coconut chips
  • 1/2 small banana sliced, or 6-8 dried banana slices
  • 1/4 cup granola 
  • Berries
  • Orange or grapefruit slices

Blend ingredients for the smoothie bowl in a high powered blender, slowly adding the milk as you go until everything blends together smoothly!

xo Chelsea

Healthy Berry Oat Muffins

Healthy Berry Oat Muffins

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These simple, healthy berry muffins are a perfect example of how I don’t like to overcomplicate things when I bake.  I like fresh food that is easy to make and doesn’t take up a lot of my time.   I’m busy and I’m sure you are too.  So as with most of my recipes, my philosophy is good food in a short amount of time.  Simple dishes that are easy to re-create but packed with good nutrition and healthy ingredients.

These muffins are soft and fluffy, made with whole wheat, contain as many blueberries/raspberries as I could squeeze into the batter, and are basically everything an oatmeal muffin should be. No more. No less.

There is absolutely nothing fancy about them, which, as it turns out, is what makes them perfect in every way.  You’ll find them equally comfortable beside a cup of black coffee as they are with yogurt for an afternoon snack. The light amount of butter makes the blueberry muffins rich but not too rich to deserve their “healthy” designation, and a handful of oatmeal gives them a more satisfying texture.

They are low-calorie but packed with whole wheat and oats for a good boost of fibre.  They are perfect for a healthy breakfast or as a snack.  You can also use dairy free milk, coconut oil instead of butter, and coconut sugar instead of brown sugar to fit your dietary preferences!  The true star of these healthy muffins, however, is the berries themselves. They’re snuggled into every bite, with the tender, buttery muffin batter enhancing, not overpowering, their juicy taste.

 

YIELD: 12 muffins                                                                                                                        PREP TIME: 10 minutes                                                                                                               COOK TIME: 20 minutes

Ingredients

1 1/2 cups plus 1 tablespoon white whole wheat flour, divided
3/4 cup old-fashioned rolled oats
1/2 cup lightly packed light brown sugar or coconut sugar
1 tablespoon baking powder (I prefer aluminum free)
1/2 teaspoon ground cinnamon
1/2 teaspoon kosher salt
1 cup plus 2 tablespoons milk or almond milk
1/4 cup unsalted butter, melted and cooled, or coconut oil
2 large eggs, at room temperature
2 teaspoons pure vanilla extract
1 cup fresh blueberries or raspberries or a combo.  I did half and half!

 

Directions

  1. Place a rack in the center of your oven and pre-heat to 400 degrees F. Lightly coat a standard muffin tin with nonstick spray or line with paper liners, then coat the liners with nonstick spray. Set aside.
  2. In a large mixing bowl, stir together 1 1/2 cups white whole wheat flour, rolled oats, brown sugar, baking powder, cinnamon, and salt.
  3. In a separate bowl, whisk together the milk, butter, eggs, and vanilla. Make a well in the center of the dry ingredients, add the wet ingredients to the well, then carefully stir with a wooden spoon, just until blended.
  4. Gently toss the blueberries with the remaining 1 tablespoon flour, then fold them into the batter, discarding any excess flour that doesn’t stick to the blueberries. (This will prevent the blueberries from sinking to the bottom of the muffins.)
  5. Divide the batter among the prepared muffin cups. Bake for 18 to 20 minutes, until golden brown and a toothpick inserted in the center comes out clean.
  6. Remove from oven, and let cool in the pan for 10 minutes, then transfer to a rack to cool completely.

 

Store leftover healthy blueberry muffins in the fridge or wrap individually in plastic, place in a ziplock bag, and freeze for up to 2 months.

Xo Chelsea

Blueberry Chia Jam

Blueberry Chia Seed Jam

Looking for a healthy jam that is not loaded with sugar?? This Chia Seed jam is really easy to make and it has just 4 ingredients.

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Made with natural sugar, fresh fruit, and Chia seeds it is a perfect complement to those who are trying to eat healthy.  The gelling power of these tiny little seeds, allows us to transform a few cups of ripe fruit into a low-sugar, spreadable, spoonable, jam in about 20 mins!

Chia seeds are a superfood and are packed with healthy omega-3 fatty acids, they are rich in fibre and protein, and they turn any liquid into a thick gel.  They absorb several times their mass in liquid, creating a jelly-like substance in the process.  The jam works great on top of toast, added to yogurt, or as an ice-cream toper!

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Ingredients

• 2 cups frozen or fresh blueberries

• 1 to 2 tablespoons lemon juice, to taste

• 1 to 2 tablespoons honey, agave, maple syrup, or sugar, to taste

• 2 tablespoons chia seeds, plus more if needed.  TIP: Blend your Chia seeds first if you don’t want jam with seeds in it. Some people don’t like how Chia seeds get stuck in your teeth so you can pre-blend them to make them fine which will give you a jam with a smoother consistency.

Instructions

1. Prepare the fruit as needed: Remove stems and wash blueberries.

2. Cook the fruit until it starts to break down: Transfer the fruit to a saucepan and set over medium heat. Cook until the fruit breaks down and becomes syrupy, 5 to 10 minutes.

3. Mash the fruit with the back of a spatula or a potato masher, leaving it as smooth or as lumpy as you like.

4. Stir in the honey and lemon juice: Off the heat, stir in 1 tablespoon of the honey and lemon juice. Taste and add more honey or lemon juice to taste.

5. Stir in the chia seeds (I blend mine in a food processor first) and let stand 5 minutes, until thickened: This won’t quite reach the firm consistency of regular jam, but it will noticeably thicken. If you’d like a thicker consistency, especially with very juicy fruits, stir in more chia seeds 1 teaspoon at a time.

7. Transfer to a jar or other storage container: Once the jam has cooled to room temperature, transfer it to a jar or other storage container. Store in the fridge for about 2 weeks. The jam will thicken further and become more set once completely chilled. The jam can also be frozen for up to 3 months; thaw in the fridge before using.

Recipe Notes

No-cook chia jam: Mash the fresh fruit with a fork until pulpy and juicy, then stir in the rest of the ingredients. You can also combine all the ingredients in a blender, or use an immersion blender, and blend until the jam is completely smooth.

Uncooked chia jam tends to be a bit looser and more sauce-like than the stove top version; add extra chia seeds if you’d like a thicker consistency.

Enjoy!

Xo Chelsea

Strawberry Chia Jam

Strawberry Chia Seed Jam

Looking for a healthy jam that is not loaded with sugar?? This Chia Seed jam is really easy to make and it has just 4 ingredients.

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Made with natural sugar, fresh fruit, and Chia seeds it is a perfect complement to those who are trying to eat healthy.  The gelling power of these tiny little seeds, allows us to transform a few cups of ripe fruit into a low-sugar, spreadable, spoonable, jam in about 20 mins!

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Chia seeds are a superfood and are packed with healthy omega-3 fatty acids, they are rich in fibre and protein, and they turn any liquid into a thick gel.  They absorb several times their mass in liquid, creating a jelly-like substance in the process.  The jam can be made using any fruit you like but my favourite is strawberry!  Here is what you need:

Ingredients

• 2 cups chopped fruit
• 1 to 2 tablespoons lemon juice, to taste
• 1 to 2 tablespoons honey, agave, maple syrup, or sugar, to taste
• 2 tablespoons chia seeds, plus more if needed

Instructions

1. Prepare the fruit as needed: Remove stems, pits, seeds, and skin, as needed.

2. Chop large fruits into small pieces. Berries can be left whole.

3. Cook the fruit until it starts to break down: Transfer the fruit to a saucepan and set over medium heat. Cook until the fruit breaks down and becomes syrupy, 5 to 10 minutes.

4. Mash the fruit with the back of a spatula or a potato masher, leaving it as smooth or as lumpy as you like.

5. Stir in the honey and lemon juice: Off the heat, stir in 1 tablespoon of the honey and lemon juice. Taste and add more honey or lemon juice to taste.

6. Stir in the chia seeds and let stand 5 minutes, until thickened: This won’t quite reach the firm consistency of regular jam, but it will noticeably thicken. If you’d like a thicker consistency, especially with very juicy fruits, stir in more chia seeds 1 teaspoon at a time.

7. Transfer to a jar or other storage container: Once the jam has cooled to room temperature, transfer it to a jar or other storage container. Store in the fridge for about 2 weeks. The jam will thicken further and become more set once completely chilled. The jam can also be frozen for up to 3 months; thaw in the fridge before using.

Recipe Notes

No-cook chia jam: Mash the fruit with a fork until pulpy and juicy, then stir in the rest of the ingredients. You can also combine all the ingredients in a blender, or use an immersion blender, and blend until the jam is completely smooth.

Uncooked chia jam tends to be a bit looser and more sauce-like than the stove top version; add extra chia seeds if you’d like a thicker consistency.

Getting rid of visible chia seeds: If you’d prefer not to have visible chia seeds in your finished jam, puree the jam in a blender or with an immersion blender. If you’d like to keep a somewhat chunky texture, blend just a portion of the jam with the chia seeds, then stir it back in with the rest of the jam.

Enjoy!

Xo Chelsea

The BEST Chocolate Chip Banana Pancakes

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Weekends in my opinion are all about yummy breakfasts.  I love brunch and it has become a ritual in our household to make pancakes every Sunday.

These are one of my daughters favourites and they are TASTY.  So tasty you almost don’t need any syrup on top as they are sweet enough to eat alone.

They are made with whole wheat flour, coconut oil instead of butter, and have maple syrup instead of refined sugar!!  If you are looking for something decadent to make this weekend I highly suggest trying these!!!

Ingredients

1 1/2 cups whole-wheat flour
1/3 cup mini dark chocolate chips
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 large egg
1 1/2 cups buttermilk
3 medium mashed bananas
2 tablespoons coconut oil
1 tablespoon maple syrup
1 teaspoon vanilla extract

Directions

1. Whisk flour, baking powder, baking soda and salt in a large bowl. Stir in chocolate chips.

2. Whisk egg, buttermilk, banana, coconut oil, maple syrup and vanilla in a medium bowl.

3. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist overmixing—it will make the pancakes tough.

4. Let the batter sit, without stirring, for 10 to 15 minutes. As the batter rests, the baking powder forms bubbles that create fluffy pancakes and the gluten in the flour relaxes to make them more tender.

5. Coat a large non-stick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about ¼ cup batter per pancake and pour into the pan (or onto the griddle).

6. Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.

Top with sliced bananas and drizzle chocolate for an extra little treat!

xo Chelsea