Wow! This is dairy-free, vegan, guilt-free and simple dessert I've ever made: frozen banana + cocoa powder. That's it. Bananas contain prebiotic fibre to increase gut bacteria, reduce bloating and moderating blood sugar levels. Cocoa powder contains more antioxidants than green tea or red wine, reduces risk for diabetes/heart disease and stroke and has a powerful anti-inflammatory effect. Guilt-free and dairy-free, I'd suggest using a food processor or a high-end blender.
- 2 frozen bananas (freeze ripened bananas without skin prior for at least 2 hours)
- 2-3 tbsp cocoa powder
1) Break bananas in half or quarters and place in food processor/blender and pulse until smooth.
2) Add cocoa powder and blend together until mixed. Keep scraping down sides. Enjoy!
Serve immediately for "soft serve" as shown in the photo. I personally preferred this consistency. You can also freeze this batch for an hour to firm it.
Add extra toppings (optional) to change the flavours
- berries or other fruit (mango in photo)
- nuts/coconut flakes (roasted, candied, etc.) or nut butter into the food processor/blender
- dark chocolate bits or cao cao nibs
- cookie chunks or brownie pieces
Gluten-free, vegan, asian flavour inspired!
Who knew cauliflower rice could be a healthy substitute to regular rice? Cauliflower lends to a neutral taste, where it soaks up all the flavours beautifully while being low in carbs. "Ricing up" cauliflower in a food processor can be messy, and riced cauliflower can be also bought in a grocery store in the frozen section.
- medium head of cauliflower
- small 1 inch ginger chopped finely
- 2 cloves garlic chopped finely
- 1-2 tbsp tamari or soy sauce
- sprinkle of pepper
- peas (or other stir fry veggies: bok choi, carrots, celery, scallion)
- 2 clementines peeled and separated
- handful of black sesame seeds
1) Wash, de-core and chop cauliflower into small pieces and place into a food processor and pulse until it is the texture of rice.
2) Heat up a wok or large pan with cooking oil. Saute garlic and ginger on low heat.
3) Add riced cauliflower, and saute on medium-high until crispy for around 4 minutes. Add tamari/soy sauce, pepper, peas or other stir fry veggies of choice and cook together for another 3-5 minutes.
4) Turn off heat and add the clementines and black sesame seeds.
5) Feel good that you added more veggies to your diet and enjoy!
Duration to prepare: 10 minutes
Total time: 30-40 minutes
Here's a great way to use your ripe banana featuring chia seeds in a healthy dessert! Chia seeds are the powerhouses of nutrition! They contain ample amounts of fiber, omega-3 fatty acids, protein with essential minerals and antioxidants. Chia seeds greatly aid digestion, while preventing against heart disease and diabetes. They are so easy to sprinkle on salads, smoothies, oatmeal and dessert!
- 3 tbs of chia seeds
- 1 ripe banana
- 1 cup coconut milk
- 2 tbs cocoa powder
- 1 tsp vanilla extract (optional)
- 1/2 tsp cinnamon (optional)
1) Mash up your banana with a fork into a bowl or container and add your chia seeds.
2) Add the rest of your ingredients and stir everything together.
3) Store in fridge for 30 minutes or more until the chia seeds start to expand with the liquid. Enjoy!
Duration: 30 minutes approximately
Here's a quick and healthy meal that will fill up your tummies while giving you protein and energy! The ingredients balance each other nicely, while the parsley adds a fresh flavour and texture to the mix. I've found lemon and tamari complement each other well, and I've even used this pairing in creating pasta dishes.
- 1 whole swiss chard
- 1 parsley
- 1-2 medium tomatoes
- 1 medium onion
- 2 cans of red beans
- 1/2 squeezed lemon juice
- 1 tsp basil
- 2 tablespoons of tamari or soya sauce
- 1 tbsp cooking oil
1) Cut and wash swiss chard, tomatoes, onions, parsley into bite sized chunks.
2) Add oil to large pot and heat up to medium heat.
3) Add tomatoes and onions and stir for 2 minutes. Then add swiss chard, lemon juice, basil and tamari sauce until swiss chard is wilted.
4) Add the parsley and beans and stir for another minute. Turn off the stove and serve.
Use a blender
Makes 1- 2 servings
Spirulina is highly recommended for working out. Seriously! It packs a punch with essential amino acids, antioxidants, calcium, minerals, icon, protein, B, C, D and E vitamins. Just one ounce contains 39 grams of protein alone. It's excellent for detoxing heavy metals, preventing cancer, alleviating allergies, lowering blood pressure, losing weight, reducing cholesterol and increasing endurance and decreasing muscle damage from exercise. It's one of the most nutrient dense foods on earth! Please check your family doctor whether it's safe to take spirulina. People with autoimmune disease and pregnant or nursing women may have complications taking this supplement.
Yes, it's an algae and not the most palatable. The best way to drink it is to hide in a smoothie!
- 2 tablespoons of spirulina
- 1 banana
- 1/2 cup of blueberries or mixed berries
- 1/4 steel cut oats (soaked in water)
- 1-2 tbsp. of nut butter (peanut, almond, cashew - your choice)
- Almond or any nut milk
- 2 generous tablespoons of kefir or plain yogurt
- 1 soaked date ( but I find that the fruit adds enough sweetness)
- 1 tbsp. raw cacao, unsweetened dark cocoa or carob powder
- 1-2 tbsp. flax seeds/hemp hearts or chia seeds
1) Place all ingredients together into a blender and blend. Pour enough milk for your preferred thickness.
2) Pour into a nice smoothie cup and enjoy! Flex some muscles while at it.
Time Duration: Approximately 40 minutes
- pasta of your choice (can be gluten free)
- 1 cup of raw cashews
- 1 head of medium cauliflower
- 1 tbsp turmeric
- 1/2-1/3 cup of milk (or substitute any nut milk)
- 1/4 cup of apple cider vinegar (or substitute lemon to taste)
- 3 cloves of garlic
- salt and pepper to taste
- zucchini or any other desired veggies(optional)
1) Prepare cashews and soak them for 2 hours.
2) Cook pasta to desired hardness and set aside.
3) Boil a large pot of water. Wash and cut the cauliflower and place into the pot. Cook until soft (around 5 minutes).
4) In a food processor, combine the cashews, turmeric, milk, apple cider vinegar, garlic, salt and pepper to taste. Add all the cauliflower slowly until well mixed into a creamy sauce.
5) Stir fry any veggies until almost fully cooked in the same pot used for the cauliflower.
6) Combine the sauce and pasta. Enjoy!
Alana Chin Lue
I am a holistic health and reiki practitioner finding inspiration and wisdom through personal development, health and wellness, spirituality and life.