Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares A Simple, Delicious Recipe for Buckwheat Noodle Salad. A Satisfying Salad Bowl.Read More
Recently I had a client who asked me for my nutrition game changers. She was looking for foods or habits that have made a big impact on the nutritional health of clients I’ve worked with. And, in my life too. Some may call these nutrition hacks. But I'm not a fan of that phrase.What a cool concept. Thank you Alison for asking me the question! I liked Alison’s idea so much that I’ve decided to share these ideas with you too. Starting today, once a month, I’ll be sharing with you my nutrition game changers. It might be a food (like today) or it might be a simple habit that can make a big impact in your health. I hope that you enjoy this new idea! It was easy to decide what my first nutrition game changer would be. I first started eating hemp seeds (a.k.a. hemp hearts) myself. Loving them, I’ve now introduced them to almost every client whom I work with.
Hemp Hearts: Why Do I Love Them?
Hemp hearts are a great source of plant-based protein and healthy omega-3 fat. Their mild taste, tiny size, and softer texture mean that they are less noticeable than other nuts when you add them to dishes, lending themselves well to many uses.
And, they’re grown in the Canadian prairies. So, they’re a more local choice than many nuts and seeds.
Help Hearts: How to Eat Them
These are the two most common ways that I recommend including hemp hearts:
- Hemp seeds are a great way to include protein at breakfast. As you can see in the picture, I add them to my overnight oats. Sprinkle them on your cereal or blend them into smoothies. Do you head out the door without eating breakfast? How about wolfing down 1 – 2 TBSP of these and a piece of fruit? It’s a healthy breakfast without taking the time to prepare anything.
- Add them to plain yogurt and fruit as a protein boost to your afternoon snack. Their healthy fats will also help keep your blood sugar stable and likely keep you full longer (and less likely to hit up the vending machine for junk foods).
Want to give them a try without committing to a big bag? Keep an eye open for the individual serving packages (like the ones I have in the picture). Or, browse the bulk food section at your local grocery or health food store.
Store your hemp seeds in the fridge. Like all nuts and seeds, this will keep the fats fresh and they’ll taste better.
Curious about how I can help you achieve your health and nutrition goals? Schedule a (free) call to find out.
I wish that I had discovered this recipe earlier in my life. It’s creamy, smooth and delicious – just like ice cream! Banana ice cream.
While it’s vegan and sugar-free, the best thing about this recipe (besides the taste) is that it only includes 1 or 2 ingredients. How great is that!
The secret is very ripe bananas. Buy them when you see them in the store. Slice and freeze them. Then you’re ready to make ice cream anytime you wish.
Blending the bananas does take a little while. At first they will break into a chunky slurry and you will likely think that this “ice cream” idea doesn’t work. Be patient. Next it will form one big ball. Then, suddenly, it will become a beautiful, smooth, whipped texture – just like ice cream. If you haven’t added any strongly coloured flavourings, the colour of your bananas will also suddenly lighten considerably to a creamy off-white. That’s what you’re looking for – your “ice cream” is ready!
There are likely hundreds of flavor combinations. I’m sharing the plain version (so you know the base recipe) along with 3 flavour ideas. My favourite is the cinnamon.
Banana Ice Cream Directions
- Peel and slice bananas. Freeze.
- Place frozen sliced bananas in a blender. Add flavouring ingredients. Blend until smooth.
Banana Ice Cream Ingredients
1 cup sliced bananas
1 cup sliced bananas
¼ tsp cinnamon
1 cup sliced bananas
½ - 1 tsp cocoa
Half a teaspoon of cocoa results in a banana ice cream with just a hint of chocolate. One teaspoon gives a full chocolate flavour. Choose a level that you enjoy.
2/3 cup sliced bananas
1/3 cup strawberries
This combination works best if you partially blend the bananas first until they are just about to start creaming. Then add the strawberries. The result will be a creamy ice cream with strawberry flavour. Adding the strawberries at the same time as the bananas results in a more icy rather than creamy texture (more sorbet-like rather than ice cream-like).
Check out more healthy recipes.