Fresh Pineapple, Banana and Coconut Muffins

The fluffiest banana muffins with little bursts of sweet pineapple and nutty coconut topped with a crispy streusel.

Ingredients:

Streusel:

1/3 cup shredded coconut

 1 tbsp brown sugar

1/4 tsp cinnamon

 

Muffins:

1 1/2 cups flour

3/4 cup sugar

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

1 egg

1 1/4 cups mashed banana (2 or 3 ripe bananas)

3/4 cup finely chopped fresh pineapple

1/2 cup shredded coconut

1/2 cup butter, melted

First mix the streusel ingredients together and set aside.

Next, combine the flour, sugar, baking powder, baking soda and salt in a large bowl.

In another bowl, beat the egg and add the mashed banana, pineapple, coconut and melted butter together. Add the wet ingredients to the dry mixing just until combined. The batter will be thick.

Drop heaping tablespoons of batter into lined muffin cups, then some streusel, more batter and end with another sprinkling of streusel.

Bake at 375°F for 20-25 minutes.

Makes 12 medium muffins

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Cheesy Lentil Bake

An easy meatless meal that's pleasantly spiced, packed with protein and fibre!

Ingredients:

1-2 tbsps vegetable oil

2 carrots, peeled and shredded

1 onion, finely chopped

1 cup dried red or green lentils

3 cups vegetable broth, heated

1 cup shredded cheddar, divided

1/3 cup Panko crumbs

1 tsp ground cumin

1/2 tsp turmeric

1 tsp allspice

salt and pepper to taste

Heat oil to medium high in a large skillet. Cook carrot and onion 5-6 minutes then add the lentils. Add about 1/2 cup hot broth and bring to a boil. Continue adding broth, about 1/2 cup at a time as you would for risotto, only adding more broth once absorbed. Add seasonings and stir regularly. The lentils should be cooked in about 15 minutes.

Preheat oven to 350°F.

Add 1/2 cup cheese and the Panko to the skillet and stir just until cheese starts to melt. Line an 8" pie plate with parchment paper and firmly press the mixture into the plate. Sprinkle the rest of the cheese on top.

Bake for 30 minutes. Remove from oven and let cool 10-15 minutes before lifting pie out of the pan and slicing.

Serves 4

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Slow Cooker Chicken and Pumpkin

Not fancy, just a homestyle rustic one pot meal! Anybody still got pumpkin?

Ingredients:

3 lb chicken

1 onion, quartered

2 cups pumpkin (or other winter squash), cut in chunks

3 medium potatoes, quartered

2 tsps garlic powder

1 tsp dry minced onion

2 tbsps BBQ sauce

1 tbsp maple syrup

salt and pepper to taste

Spray cooking oil in the crock pot then add the onion and pumpkin. Salt and pepper the inside of the chicken and sit it on top of the vegetables. Combine the BBQ sauce and maple syrup and brush over the chicken. Add the quartered potatoes around the chicken and sprinkle everything with garlic powder and dry minced onion.

Cover and slow cook on high for 3-4 hours or until vegetables are tender and the chicken's internal temperature reads 165°F.

Serves 4

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Smashed Sweet Potato Pizza

Who knew a baked sweet potato could turn into a pizza? This little gem is a tasty gluten-free option to pizza crust. Don't get me wrong, I love me a good pizza but if you're looking for a quick and healthy alternative this is it!

Ingredients:

1 medium sweet potato 

3-4 tsps BBQ sauce

3/4 cup shredded mozzarella 

1/4-1/2 cup cooked chopped chicken 

Some thinly sliced red bell pepper

Olive oil, regular or spicy 

First, scrub the sweet potato clean and pierce a few time with a fork. Microwave on high 4 minutes until tender. 

Split it down the middle but don't cut right through. Splay it opened on a parchment lined baking sheet peel side down. Cover with another piece of parchment and press down with a heavy skillet or use a rolling pin to press the potato to about 1/4" thick. Peel off top layer of parchment.

Spread with your favourite BBQ sauce then add mozzarella, chicken, red pepper and a drizzle of oil.

Pop into a 350°F oven for 10-12 minutes then broil a couple of minutes to bubble up the cheese. 

Serves 2 for a light lunch

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Pumpkin Bacon Risotto

Don't throw out that Halloween pumpkin! This seasonal risotto is a perfect fall entrée or side dish. Worth the time it takes to create this creamy, hearty comfort food. You can't rush this one.

Ingredients:

4 slices of bacon

3/4 cup diced onion 

10 oz fresh diced pumpkin 

1 cup arborio rice

2 tsps minced garlic

1/4 cup parmesan 

5 cups broth (vegetable, chicken or beef)

2 tbsps olive oil

Black pepper to taste

1 tsp dry thyme

Cook bacon until crispy then remove and drain on paper towels. Toss diced pumpkin with the bacon fat and spread on a lined baking sheet. Roast at 425°F for 15 minutes, toss then return to oven for another 5 minutes.  

 

Bring broth to a simmer in a saucepan and keep hot.

 

In same pan that bacon was cooked in heat olive oil to medium high and cook diced onion 3 minutes before adding garlic for 1 minute. Add the rice stirring to coat with oil then add 1/3 cup hot broth scraping the brown bits off the pan. Cook until broth is evaporated then add 1/2 cup more broth. Repeat in this manner adding 1/2 cup broth and cooking until evaporated until all 5 cups of broth have been added and rice is tender.

 

When pumpkin is roasted reserve about half for garnish. Then with the remaining half mash half of that with a fork and stir that and the diced into the rice. 

 

Stir in parmesan, black pepper and thyme.

Serve topped with reserved diced pumpkin, crumbled bacon and more parmesan. 

Serves 4

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Mushroom Cauliflower Rice

Naturally gluten free, cauliflower rice is a great replacement for white rice and it's also low in carbs.

Ingredients:

 1 1/2 cups sliced mushrooms

2 tbsps butter, divided

1 tbsp olive oil

2 tsps minced garlic

1/2 tsp thyme

1/2 tsp dry minced onion

salt and pepper to taste

2 cups cauliflower rice

Heat 1 tbsp butter and 1 tbsp olive oil to medium high heat in a skillet. Add the mushrooms and sauté 3-4 minutes until golden. Add the garlic until fragrant, about 30 seconds. Add 1 tbsp butter to the pan and on medium low add the cauliflower rice, thyme, minced onion, salt and pepper. Heat through for 3-4 minutes.

Serves 2

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Savory Pork Medallions

Your mashed potatoes are begging for these savory and tender pork medallions! Saucy and simple to make in under 30 minutes.

Ingredients:

1 lb pork tenderloin, cut in 1" slices

Montreal steak spice

2 tbsps olive oil

Gravy:

2 tbsps butter

1 large onion, thinly sliced

2 tsps minced garlic

1 tbsp flour

1 cup beef broth

2 tsps worcestershire sauce

1 tsp dry thyme

Give the slices of pork a generous sprinkling of Montreal steak spice then cook them in a skillet on medium high heat with 2 tbsps olive oil. They'll need about 3-4 minutes per side then remove to a plate.

Melt the butter for the gravy in the same pan and on medium heat cook the onions for 8-10 minutes. Add the garlic until fragrant, about 30 seconds.

Whisk the flour into the broth, worcestershire sauce and thyme. Make a well in the center of the onions. Pour in and whisk to avoid lumps then stir together with the onions and cook 1-2 minutes to thicken.

Return the pork to the pan to heat through. The internal temperature should read 145°F.

Served up on mashed potatoes or if you prefer buttered egg noodles or rice.

Serves 3-4

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