Archivos del blog - Karyn Sunohara RD, Chef & Owner For the LOVE of FOOD

Triple Berry Banana Bread

12/27/2020

Picture of triple berry banana bread

Ingredients:

3 large bananas, mashed
1 egg
1/4 cup plain Greek yogurt
1 tsp vanilla extract
1/3 cup vegetable oil
1 tbsp ground flax
1/4 cup chia seeds
1 1/2 cups whole wheat flour
3/4 cup white sugar
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1/2 cup frozen/fresh berries

Instructions:

Preheat oven to 350F.
Mix all wet ingredients except berries together (bananas, egg, Greek yogurt, vanilla and oil).
Make a hole in the middle of the wet ingredients and add in the all the dry ingredients.
Stir until ingredients are mixed. Be careful not to over mix or the muffins will be tough.
Fold in the berries.
Pour into a greased 9x5" loaf pan and bake for 60 minutes.

Broccoli Cheddar Soup

12/7/2020

Picture of broccoli cheddar soup

Ingredients:

1/3 cup Non-hydrogenated margarine/butter
¾ cup Onion, diced
2 Garlic cloves minced
1/2 tsp garlic powder
½ cup Flour (potato starch if GF)
2 ½ cup Chicken stock/vegetable stock
3 cups Fresh or frozen broccoli florets
1 cup Grated carrot
1/2 tsp Yellow mustard
¼ tsp Nutmeg
2 cups Milk/cream
¼ tsp Salt & Pepper
½ cup 125 ml Grated Cheddar Cheese

Instructions:

In a medium pot melt margarine/butter over medium heat. Once margarine or butter is melted add onions, garlic, and carrots cook until onions are clear in colour.
Once onions are clear, add flour and cook until butter starts to form a thick paste ~5minutes.
Slowly whisk stock into roux mixture. Continue until all stock is in the pot.
Add spices, and seasoning. Bring to a simmer for 5 minutes to cook off the starch.
Once mixture is well combined stir in broccoli. * if you prefer some of the broccoli blended and some florets, cook broccoli till it is soft and remove some florets for garnish before blending the mixture.
Add milk/cream and continue to heat until warm.
Season to taste.
Remove from heat and stir in grated cheddar cheese, save a small handful of grated cheese for garnish.
Serve warm.

Allergy Modifications

Dairy Free & soy free:

replace cheddar cheese with Violife cheddar style shreds
margarine/butter with coconut oil or dairy soy free margarine
milk/cream with coconut milk/dairy and soy free alternative (cashew milk/almond milk)

Gluten Free:

Replace flour with potato starch

This recipe can be adapted to be gluten free, dairy free, soy free, and corn free.

AUTHOR

Karyn Sunohara, RD, Chef and Owner of For the LOVE of FOOD

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