FOOD + recipes
– By Jackie Fernandez, RHN
M any nutritionists advise we shouldn’t be endulging in desserts,
especially after a meal, but I have often disagreed! I tell my patients
that as long as it’s not done on a daily basis, it’s okay to have a little
something on the sweet side. Like when you’re having company
over, or celebrating your family Sunday supper. Just make it count,
make it healthy, make sure it’s a nutritional food and not just empty
calories of doughy processed sugar and fried buttery fats.
Take this strawberry-banana smoothie for example: It’s so healthy
I would even recommend it for breakfast! The key is to be sensible
and make each ingredient count!
5-minute Healthy Smoothie
In a “Bullet” or Blender, add the ingredients below and blend
until smooth (makes enough for 2 people).
1 Cup crushed ice
1 Cup unsweetened
coconut or almond milk
1 Cup fresh strawberries
2 bananas, cut in chunks
1 Tbsp. Chia seeds
1 Tbsp. Hemp seeds
1 Tbsp. maple syrup (or
you may omit if your
bananas are ripe!)
2 Tbsp. Hemp protein
(incredibly healthy and
good quality protein!
Available at your local supermarket in the supplements isle).
Banana Peach Cake (Gluten-Free!)
1-1/3 Cup gluten-free flour mix
(if you don’t mind regular flour,
substitute for whole wheat flour)
2 tsp. baking powder
2 tsp. cinnamon powder
1/2 tsp. salt
1/3 Cup coconut oil, melted
2 ripe bananas, mashed
1/3 Cup pure maple syrup
2 tsp. vanilla extract
3 ripe peaches, sliced to
1/2” thickness (or you may also
use pears, cranberries,
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Preheat oven to 350°F
Grease and flour a 9” springform pan
Mix all dry ingredients in a large bowl.
In another bowl, mix all wet ingredients
except the peaches.
Add wet ingredients to the dry ones,
and mix well until blended.
Pour into prepared pan and place sliced
peaches on top. Place pan on centre rack
of oven and bake for about 55 minutes
or until toothpick inserted into centre
comes out clean. Serve warm!
HEALTHY ENOUGH FOR BREAKFAST!