Piña Colada Smoothie Recipe

Piña colada smoothie is my current favourite. It’s a subtle flavour and very creamy. The coconut milk has healthy fats which are satisfying so it’s a good choice for breakfast. I posted a picture on Instagram the other day of my piña colada smoothie, here is the recipe for it!

Recipe

Ingredients

Makes about 3 servings.

  • 1 can of pineapple + the juice from it.
  • 1 medium-large banana
  • 1/4 cup coconut milk
  • 3/4 cup coconut yoghurt. Vanilla can also be used.
  • Toasted shredded coconut for topping
  • Granola or other toppings of choice

Instruction:

Put everything in a blender and blend until the pineapple looks like it’s all smooth. I put mine in the freezer for a bit before eating or use a frozen banana to get an ice-cream like texture. If you prefer more of a coconut taste, because it is quite subtle, more coconut milk can be added. The coconut on top really brings it out.

What’s your favourite summer smoothie? Would you like to see more food posts?

P.S. It’s Peri

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Quick High Protein Oatmeal Recipe

I have been on the hunt for high protein oatmeal. Oatmeal is such a good breakfast on cold winter mornings and there’s room for variety since you can top it with whatever you’d like from fresh fruit to brown sugar and butter ( my personal favourite ) it’s hard to get very bored of it. The problem with high protein oatmeal recipes is that they tend to either require protein powder – which bothers my stomach since it’s hard to digest so much protein at once, not to mention it can make the oatmeal a weird texture – or cooking an egg with it, making the oatmeal rubbery. After eating rubbery oatmeal almost every day last winter ( why Peri? Why? ) I have figured out the trick to quick, high protein oatmeal, a splash of milk! It makes the oatmeal almost creamy and adds a little extra protein.

 

Recipe

Ingredients

Makes 1 serving.

1/2 cup applesauce or 1 very ripe banana

1/4 cup + 2 tablespoons of quick cook oats

1 egg

A splash of milk so that all the oatmeal is soaked but there’s no extra liquid

Toppings of choice. Chopped dried dates, fresh fruit, brown sugar, etc. I used a bit of maple syrup ( because I’m Canadian ) and topped with some brown sugar and butter.

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Applesauce can be made by peeling and cutting a few apples, adding a splash of water, then microwave for 7-10 minutes or until very mushy.

 

 

 

 

 

 

Directions

In a microwave-safe bowl, mix applesauce and oats together ( or mash banana and add in the oatmeal ), add the egg and mix well making sure the yolk is broken. Add a bit of milk until the texture looks moist but not too wet.

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The texture of the oatmeal after adding in the milk.

 

 

Microwave for 1 min 30 seconds to 2 minutes. Just until it looks a little rubbery, stir once it’s done to break it up. Add toppings of choice and enjoy!

 

 

 

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P.S It’s Peri

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Mango Pineapple Tropical Smoothie

Mango has to be one of my favourite fruits and mango smoothies make me happy, plus it is yellow and the slices of mango reminded me of sunbeams so this is a tropical smoothie to make it feel like a getaway from winter for a bit.

 

 

Recipe

Ingredients

1 cup vanilla yoghurt. I used 0% fat to lighten it a bit.

1 cup pineapple chunks + some of the juice.

2 cups mashed banana.

2 cups frozen mango chunks.

1 cap full of vanilla, about 1 tsp.

1/2 cup water.

 

 

For the bananas, I have found it helpful to make almost banana ice cubes. When bananas start to get overripe or there’s just a lot in the house, I mash them all up, put them in a plastic bag and in the freezer so there will be ripe bananas for smoothies or spontaneous banana bread. It makes smoothie have an ice cream like texture since they’re frozen.

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The ugly ( but beautiful on the inside ) banana mash cube.

 

This recipe also makes quite a bit of smoothie, which I keep in the freezer until next time I would like it. But smoothies don’t last too long and tend to get freezer burnt around 3 days after making them.

 

 

 

 

 

Directions

Put all of the ingredients into a blender, blend until smooth. Top with extra mango for more fruit and some granola ( recipe here! ) for crunch, enjoy!

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Everything ready to blend.

 

 

 

 

 

 

 

 

 

 

 

What are your favourite fruits and smoothie flavours?

 

P.S It’s Peri

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Spinach, Salsa And Feta Scramble

Breakfast can be hard to find healthy options since it’s probably the only meal where one can really justify having sweets for. I find that I’m so hungry when I wake up I just want food fast and I want something that makes me excited to get up. ( #HomeschoolProblems, when you need exciting food to motivate you to get going instead of needing to be at school?? ) This is a high protein, low-carb and gets some vegetables in right away! The scramble is on top of a Broghie, which is almost like bread or a cracker. They’re popped corn or wheat, making them very low in carbs and calories.

Recipe

A savoury, high-protein, low-carb and easy to make breakfast of spinach, feta, salsa and egg scramble on top of a crisp Broghie or could be substituted with bread or tortilla.

Ingredients

1 1/2 tablespoon chunky salsa

1 tablespoon crumbled feta cheese

1/4 baby spinach

1 large egg

A little oil to cook the egg in a pan

1 Broghie, tortilla or base of choice

Directions

Heat a pan to medium-low heat with a little splash of oil to make sure the egg won’t stick later on. Once heated add salsa to one part of the pan to heat it up. Scramble egg before putting it in the pan to cook, let egg cook until it doesn’t appear to have any parts that look clear anymore then combine it with the salsa in the pan and add in spinach and feta until everything is combined. Place on your base of choice and enjoy!

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What are some of your favourite healthy breakfasts?

P.S It’s Peri

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Pumpkin Muffins – Fall Bucket List

I promised to keep the blog updated with doing things off of the fall bucket list and now that fall is almost over ( oops! ) it’s time to post!

 

Recipe

After experimenting with pumpkin muffin recipes my favourite has been adapted from BRETTNSHARA on All Recipes. They are moist and have lots of flavour without being overly spicy.  I’ve already made them at least 3 times!

2 1/2 cups all-purpose flour

1/2 cup oat flour. ( For extra fibre! )

1 tablespoon pumpkin pie spice. A good recipe for pumpkin pie spice can be found here 

2 teaspoons baking soda

1 teaspoon baking powder

1 teaspoon salt

1 1/2 cups pumpkin puree

1 cup brown sugar

1 cup white sugar

2/3 cup vegetable oil

3 eggs

1 teaspoon vanilla extract

For the streusel

1/2 cup brown sugar

1/4 cup softened butter

1/4 large flake oats

3 tablespoons all-purpose flour

 

Directions

Mix flour, oat flour, pumpkin pie spice, baking soda, baking powder, and salt until it’s combined in a large bowl. Add all the other muffin ingredients to the flour mixture. In a separate bowl mix together all of the streusel ingredients until it’s crumbly and combined. Pour batter into muffin tins that are either greased or have muffin cups, add streusel on top and bake in a 350 degree oven for 20 minutes or until a toothpick can be poked into a muffin and come out clean. Enjoy delicious muffins!

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Do you have a favourite fall baked good? And would you like to see more recipes?

 

P.S It’s Peri

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Gluten-Free Muffin Experiments

I’ve been very gluten-free baking curious, often my stomach doesn’t like regular flour so I usually just avoid it but I had been craving muffins REALLY BADLY, so I decided to do some experiments with gluten-free muffin baking. Muffins are generally quite forgiving and you can not follow a basic recipe at all and they’ll still turn out pretty well.

 

The first try – testing flours.

Rice vs coconut

I, unfortunately, did not get any pictures of the first try because I was half awake while doing this. I had just woken up and decided that I needed muffins, looked up a recipe, then stumbled downstairs pre-caffeine to make these.

There was a bag of coconut flour and a bag of rice flour, I didn’t see many recipes with the rice flour and I hadn’t baked with coconut flour before so I decided to do a test mug muffin with both flours based off of this recipe for a coconut flour mug cupcake. Muffins are just cupcakes without icing.

Both of the test muffins were actually pretty awful because I didn’t put in vanilla or anything for flavouring, but it gave me a good idea of the flours. The rice flour muffin was almost gummy, I’m guessing the rice protein made it that way. It also seemed to require a lot more flour since it was very soupy, I then added another 2 tbsp of rice flour to that one. The coconut flour had an almost nutty taste to it. It was also pretty soupy but I later found out that coconut flour needs to sit with the wet ingredients for a bit to soak it in. Overall the coconut flour was much better.

 

Blueberry muffins

After deciding on the type of flour I was going to use I looked for some coconut flour recipes and found this one, which made quite a bit of muffins and gave an explanation on why there are so many eggs. Instead of 1/2 cup of coconut oil I used butter, which was probably too much butter, but they were really buttery and delicious.

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The batter was more like a dough, pretty crumbly and thick but they still turned out nice and fluffy.

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The texture was almost the same as regular flour muffins. All in all I really like them!!

 

 

Double chocolate muffins

Originally, I wanted to try to make these with black beans, but then I wasn’t sure if my brother would eat them then plus there were no black beans in the house, so that’ll have to be another experiment later!

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These I made from this recipe, which again, is for cupcakes. The muffin would be really great frosted actually, I might just do that.

I didn’t change anything from the recipe, the only thing I might change is try adding in some fat or apple sauce, or something because they’re a little dry. Or the frosting could help with that.

 

 

The best kind of experiments are baking ones.

 

P.S It’s Peri

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