Ideas from an Ex-pat Kitchen: Banana or Mango Smoothie

Ladies. I must admit I've never been the biggest fan of bananas....ever since I had food poisoning-like sickness shortly after eating a banana, I couldn't bring myself to eat one for YEARS (thinking I was allergic)....BUT.....several years ago, I decided to give bananas another try and voila! I discovered that I am not allergic to bananas AND they actually taste good in just about everything....ok, not everything but certainly lots of baked goods and to my recent discovery: smoothies!
I do admit that the appeal of bananas increases when it is the cheapest and most readily available fruit in Chad.....but to be honest, I really, really, really like this recipe....and so do my kids. If you've written off bananas like I had....I encourage you to give them another try.....this recipe could be the thing that makes you fall in love with bananas all over again :)
As for mangoes, I never really ate them before living in Chad as they are considered an 'exotic' fruit in Canada and therefore outrageously expensive to buy so we just never bought them. BUT, since mangoes are a dime a dozen around here when they are in season, I discovered that freezing pieces of mango and adding them to my smoothie recipe (milk powder, water and vanilla), we could enjoy a creamy, naturally sweet fruit drink that is filling and healthy!

Banana

Deliciously cold & naturally sweet

or Mango Smoothie

1. Cover baking sheet or large plate with parchment or wax paper.

2. Slice 3 medium bananas or cut up several mangoes and place fruit pieces on baking sheet/plate in a single layer (do not layer them as you want to freeze them individually for easy blending).

3. Freeze for 3 hours minimum (can spend all day/night in freezer if need be). The fruit needs to be frozen in order to provide that creamy, thick texture.

4. Remove tray/plate from freezer and lift up the parchment paper on one side to unstick the fruit from the plate/tray. Continue to remove frozen banana or mango slices and place them in a medium ziplock freezer bag for storage. (This amount of sliced fruit will make enough for 3-4 Ikea kids-size cups).

5. Place 1/2 the bag of frozen bananas or mangoes into a blender.

6. Add 1/3 Cup milk powder. *

7. Add 1/3 Cup cold water.

8. Add 1 teaspoon vanilla extract.

9. Blend until mixture is smooth and thick.

10. Pour into cups and serve right away.

* If you live in a place that does not use milk powder but rather liquid milk, add the same amount of milk (1/3 Cup) but do not add any water otherwise it will be too liquidy.

**I freeze any leftovers into popsicle molds and serve banana or mango smoothie popsicles the next time my kids want something cold!

** I keep bags of frozen banana slices and mango pieces in the freezer at all times, so this smoothie process is a quick one! I just freeze the slices and store them in bags for quick removal and use.

Adventures in the Kitchen # 10: Healthy Fudge

When I first heard that there were black beans in this recipe.....I was skeptical....how could black beans make anything a dessert?? However, I was pleasantly surprised and have now served this dessert to several of our dinner guests and to my family. Everyone raves about how good it is and I usually end up giving them a copy of the recipe.....so this time, I am going to share it with all of you!! This is one of the simplest dessert recipes made from natural, healthy ingredients that I know of.  It takes 5 minutes to make and is certain to please even the most skeptical critic......just don't tell them what the ingredients are and see what they think.....I'll bet they'll ask for seconds. Without further adue....

Adventures in the Ktichen # 9: Black Bean Fudge

Prep: 5 minutes
Serves: 6 (very rich so small portions are best)

Ingredients

- 1/3 Coconut Oil melted
- 2/3 Cup Cocoa powder
- 1 Can black beans (drained and rinsed)
- 1 Cup honey

Directions

1. Add all ingredients into blender
2. Blend until smooth consistency (approx. 1 min - scrape sides with spatula)
3. Spoon into 8x8 greased pan, refrigerate until mousse-like consistency
4. Serve Chilled

Another chocolate favorite in our house.....the kids l-o-v-e this fudge. The consistency is more like mousse so instead of cutting squares, I spoon portions into little dessert bowls.  I shake some rainbow sprinkles on top and the girls gobble it up. Many a guest has tasted this rich, creamy, decadent dessert and loved it! This is one of my 'go-to' desserts when we are having guests for dinner. 

Have you made this dessert before? If you make this, let me know how it turns out! 
Any other natural, healthy, delicious desserts out there? Please share!

Adventures in the Kitchen # 9: Crock Pot Applesauce

The annual Henderson apple pick took place about 2 weeks ago......we went to this cute little apple farm and picked two bags of juicy macintosh apples....for $6. Amazing. We made an apple pie for some dinner guests and ate a bunch for snacks but we are huge applesauce fans, so I decided to try my hand at making applesauce in the crock pot this year.....I LOVE the crockpot....nothing like coming home or waking up to a house that smells delicious! The girls and I made this just before their bedtime and it was ready at 7am the next day. We have been enjoying home made applesauce ever since....

Adventures in the Kitchen # 10: Crock Pot Applesauce

Prep: 25 min (less if you own an apple corer/peeler)
Cook: 8 - 10 hours
Yields: 4 cups of applesauce

Apple + Cinnamon = Autumn

- 20 medium sized apples, peeled, cored, cut into chunks
- 3/4 Cup of water
- 1 Tablespoon of cinnamon
- 1 Cup of Sucanat (I would use 3/4 Cup next time as it was sweet!)

Directions

1. Place all ingredients into slow cooker.
2. Cook on low for 8-10 hours
3. Place sauce into a blender, blend until smooth.

This recipe was easy but time consuming as I do not own an apple corer/peeler and had to peel each individual apple by hand. It might be wise to invest in one if you cook with apples often (I did some research and they seem to range from $21 - $25) as it will cut down your prep time considerably. Other than that....this applesauce was smooth, sweet and made my house smell like fall. I would most definitely make this recipe again (use a bit less sucanat) and my family would agree. The way we are going through our batch.....I will have to make some more soon! 

Any other fall recipes that are an annual event in your house?

* Adapted from the recipe "Crock Pot Applesauce" from cooks.com

Adventures in the Kitchen # 8: Two Bite Mini-Muffins....a healthy make-over

I have been on the hunt for healthy alternatives to store-bought items that we like to eat....especially in the snack department.....and I stumbled upon a recipe for Chocolate zucchini muffins (similar to the "Two-bite brownies" that you can buy in the grocery store) and decided to give them a healthy 'make-over' for some guilt-free eating pleasure! Don't let the word zucchini scare you....you would never know that these succulent morsels of chocolate gooeyness (my mouth is watering as I write this) have a vegetable in them .....enjoy these as much as we do (and I bet you that your family won't guess that there is zucchini in them...up their veggie consumption without any complaints!)

Adventures in the Kitchen # 8: Two-bite Chocolate Zucchini Mini-Muffins

Prep time: 15 min

Cook Time: mini muffins - 10 min or Standard size muffins - 20 min

Yields: 20 standard muffins

Ingredients

- 2 Cups Whole Wheat Flour (remove 2 Tablespoons)

The mini muffins went so fast, I didn't get to take a picture,
but these look a lot like mine. Moist, rich, chocolatey. 

- 1 Cup Cocoa

- 1/2 teaspoon salt

- 2 teaspoons baking soda

- 1 teaspoon allspice (I used nutmeg)

- 1 1/2 teaspoons cinnamon

- 1 1/2 Cups organic sucanat*

- 3/4 Cups Coconut Oil melted

- 3 eggs

- 1 teaspoon vanilla

- 1/2 Cup buttermilk (or add 2 teaspoons of vinegar to 1/2 cup of regular milk)

- 2 Cups zucchini (peeled, de-seeded, grated)

- 1 Cup semi-sweet chocolate chips (or carob chips)

*You can also use organic coconut sugar, same quantity or you can use 1 Cup of honey

Directions

1. Preheat oven to 350 degrees F. Line muffin tins with paper liners or grease with butter.

2. Whisk together flour, cocoa, salt, baking soda, all spice and cinnamon and set aside.

3. Whisk together sucanat and coconut oil. Beat in eggs one at a time until combined.

4. Add wet ingredients to the dry ingredients until just moistened.

5. Spoon batter into muffin cups and bake for approximately 20 minutes. 

    (Muffins are done when inserted toothpick into the center comes clean)

6. Cool muffins in tin for 5 minutes, then transfer to cool wrack for 5 minutes before serving.

** I used a mini muffin tin pan to get the "two-bite" muffins.....just decrease the baking time to around 10 minutes.....a perfect snack for little hands and a guilt-free indulgence for us moms! :) This recipe made 16 standard size muffins plus 12 mini muffins.

The mini muffins were gone the same day I made them..... a new favorite for a snack on the go and for Kaitlyn's school lunches. Healthy and natural, home-made and cheaper than the store-bought version....these "Two-bite muffins" are among our favorite sweet treats!Adapted from "Chocolate Zucchini Muffins" found on www.sweetpeaskitchen.com