black bean brownies
Author avisha Categories Blog, Food & Nutrition, Recipes Posted on 0 Comments

It’s Holiday Baking Time! Black Bean Brownies Anyone?

Like many, Christmas time for our family is rich with tradition.  Family get togethers, tree cutting and decorating and our annual family skate at Nathan Phillips Square to name a few.  But perhaps most anticipated each year is my Christmas baking.  The same festive treats have been attached to our family Christmas since our kids began experiencing the wonders of the season.  Perhaps the allure lies in the fact that I only bake these squares, cookies and tarts once a year.

When I made my turn on to the nutritionist highway my family adapted well to the changes that I started to implement in to our diets.  There were many successful changes, a few flops and some compromises.  And one ultimatum, Christmas baking was off limits to change.  Fair enough.  Our old faithfuls remain unchanged.  But there was a loophole.  Anything new I wanted to try was fair game.

Soooo this year I made brownies.  Black bean brownies.  And they are dandy.  Gluten free.  Full of fibre and protein.  And they are spanking easy to make.

I didn’t share the ingredient list with the kids because, well you know.  I wanted a fair shot. And I got it and these brownies passed the taste test.

Here is the recipe.  Feel free to improvise.  You can add chocolate chips and/or nuts and even a splash of peppermint or orange to bring them in to the Christmas season.

 

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Black Bean Brownies

Ingredients

  • 1 14 oz can Eden Black Beans (rinse them well)
  • 3 eggs
  • 3  TBSP coconut oil
  • 1 teaspoon vanilla
  • 3/4 cup cane sugar
  • 1 TBSP Flax Seed

Directions

  1. Preheat oven to 350F/180C.
  2. Grease bottom of an 8 x 8 cooking pan with coconut oil or line with parchment paper.
  3. Throw everything in to a food processor and blend until smooth.
  4. Transfer to you pan and bake 25-30 minutes being careful not to over bake them.
  5. When done let sit for 5 minutes then transfer to a cooling rack.
  6. Cut the brownies when they are completely cooled.

Enjoy!

 

 

Author avisha Categories Blog Posted on 0 Comments

Cancer Care: Education and Conversation

Hi Everyone,

If you are in the area and would like to come to our Cancer Education and Conversation evening, we welcome your presence.

During the first part of our meetings I will be discussing topics relevant to cancer and cancer care.

The second half will be devoted to conversation and questions.

Our meetings are open to cancer patients and care givers.

Please feel free to contact me with any questions.

info@cathybiase.com

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Author avisha Categories Blog, Food & Nutrition, Recipes Posted on 0 Comments

You Don’t Always Need a Protein Shake After Working Out

Absolutely consuming protein is important after a workout.  But don’t limit your sites to protein shakes alone.  Don’t get me wrong,  I love protein shakes but sometimes I just want to chew something.

There are lots of great protein sources you can tap in to.  Eggs and hemp heart are 2 of them.

As for the rest of the ingredients they all a have purpose beyond great taste.

Pea shoots are loaded with vitamins A & C as well as their own kick of protein.

And I always try to add a fermented food when possible.  Sourdough and apple cider vinegar are today’s fair.

Here are my sandwich ingredients recapped:

  • 1 egg
  • 1 TBSP Hemp Hearts
  • 2 pieces of sourdough bread
  • A handful of pea sprouts
  • Apple Cider Vinegar
  • Salt and Pepper

 

oatmeal bowl
Author avisha Categories Food & Nutrition, Recipes Posted on 0 Comments

Fibre Blast Overnight Oatmeal

I’ve got breakfast covered for you!  And it’s so easy!!  Sit down or on the go, this Fibre Blast Over Night Oatmeal will satisfy the hungriest of morning folks.

Fibre is an important piece of a healthy diet.  It is important for aiding us in eliminating waste from our system, balancing blood sugar, cholesterol management and it is a key nutrient source for our beloved microbiome.

And keeping our microbiome happy is vital for our overall good health.

Our microbiome functions in many important ways.  It aids with our digestion.  It is involved in the production of vitamins such as B and K.  And it plays a major role in our immune system.

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With all of this in mind, my general recommendation for fibre intake is 35-40 grams a day.  It’s a lot but absolutely doable if your diet is a plant based one.

This recipe as a whole contains about 23 grams of fibre.  So it’s fairly easy for you to calculate how much your serving size is getting you.  I’ve indicated that the recipe is between 2-4 servings because some can eat a bowl full while others are satiated by far less.

Fibre Blast Overnight Oatmeal

(2-4 servings)

Ingredients:

3/4 Cup Rolled Oats

1/2 Cup Steel Cut Oats

1 TBSP Hemp Hearts

1 TBSP Chia Seeds

Zest of 1 Lime

1 Apple, Grated

1/2 tsp Cinnamon

100 g Vanilla Greek Yogurt

1 Cup Unsweetened Almond Milk

1/4 Organic Raisins

How to do this:

Mix all ingredients together and refrigerate over night.

That’s it!

As a side note:

  • you can top with things like slivered almonds, flaked coconut, fresh fruit, maple syrup or honey.
  • you can use hemp milk, cashew milk or whatever you choose in place of almond milk.
  • you can substitute dried cranberries or goji berries for the raisins.
  • For a grab and go meal, pack in a mason jar.  So handy!!

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