Maple Banana Bread with Flax
Potassium rich bananas flavour this nutty bread. Flaxseed, rich in omega-3 fatty acids, help protect against heart disease by lowering cholesterol, and provide cancer fighting lignans and estrogen lowering fiber. Maple syrup is used as a natural sweetener containing immune essential zinc and manganese. Coconut oil is a safe fat to cook and bake with and helps to boost metabolism and nourish your thyroid gland. This is one healthy bread!
1 cup all purpose flour
¾ cup whole wheat, brown rice or buckwheat flour
2 ½ tsp baking powder
½ tsp baking soda
½ tsp cinnamon
½ tsp unrefined sea salt
¼ tsp ground or finely grated ginger
¼ cup flaxseed, ground, or toasted and crushed
¼ cup chopped walnuts or pecans
1 cup very ripe banana
¼ cup dark 100 % maple syrup
3 Tbsp melted coconut oil
½ tsp vanilla
• Preheat oven to 350F.
• Lightly grease a 9×5-inch (1.5-L) loaf pan with coconut oil.
• In a large bowl, using a fork, stir together dry ingredients (flours, baking powder, baking soda, cinnamon, salt and ginger) until blended.
• Stir in ground flaxseed or if using whole flaxseeds, first toast (in a dry skillet over medium-high heat, shaking often, from 3 to 4 minutes), then crush (in a coffee grinder or mortar and pestle).
• Make a well in the centre of the dry mixture.
• In a second mixing bowl, lightly beat eggs, then stir in mashed bananas, syrup, coconut oil and vanilla until blended.
• Pour into well in flour mixture.
• Stir just until evenly mixed. Immediately pour batter into prepared pan and smooth the top.
• Bake for about 50 minutes, or until a cake tester inserted in the centre right to the bottom comes out clean, and/or loaf is golden brown and pulls away from edges.
• Let stand 5 minutes in pan on a rack, then turn out on rack to cool. Loaf will keep at room temperature for up to 3 days or can be frozen
Pesto is a great way to use up fresh herbs and get a dose of detoxifying chlorophyll and mineral rich nutrients. You can make pesto using any fresh herbs or greens, such as parsley, basil, arugula or kale. This pesto is made super by adding protein and fiber rich sunflower seeds and pumpkin seeds, calcium rich sesame seeds, and garlic to boost your immune system. Use it as a vegetable dip or to liven up sandwiches or grain bowls.
4 cloves garlic
1/3 cup brazil nuts
¼ cup sunflower seeds
¼ cup pumpkin seeds
¼ cup sesame seeds
2 cups cilantro, packed
2/3 cup extra virgin olive oil
4 Tbsp fresh lemon juice
• Place all ingredients in a food processor
• Blend to a paste
• Salt to taste
• Enjoy fresh or freeze in jars or ice cube blocks for later use
Black Bean Dip
This zesty and easy to make dip is high in fibre, iron, vitamin C, and trace minerals. It makes a great dip or spread, and can be eaten fresh or frozen for later use.
1 ¾ cups cooked black beans (cold) or canned beans
½ bunch fresh chopped cilantro
1 clove garlic
Zest of one lime
Juice of one lime
¼ tsp sea salt
½ tsp cumin
Pinch red chilli flakes
• In a food processor, combine all ingredients. Process until smooth, taste to adjust seasoning.
Sweet Potato Cookies
A whole foods dense cookie you can feel good about giving to your family. High in beta carotene, fiber, protein and minerals.
1 cup mashed sweet potato
¾ cup rolled oats
¾ cup brown rice flour
¼ cup currants or chopped raisons
¼ cup apple butter
½ cup toasted and finely ground raw sunflower seeds
¼ cup toasted sesame seeds
2 Tbsp coconut oil
2 Tbsp maple syrup
1 tsp cinnamon powder
• Mix the ingredients in a bowl, shape cookies with 2 spoons and place on greased cookie sheet. Bake at 325˚F for 20-30 minutes.