Simple, delicious banana bread

When you have three ripe bananas and you start to see little fruit flies congregating in the kitchen you know it is time to make a move! Whether you unpeel the bananas and place them in the freezer for a smoothie at a later time or you begin to think about what you can make with them, I would begin by pointing you in the direction of this simple, delicious recipe for banana bread that can easily be adapted into your own variation by adding chocolate, nuts, seeds, apples, etc..

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I give all kudos and credit to my friend, Sabrina, of Sabrina Patricia, because she shared this recipe with me. Thanks again!

PS - Sabrina will also be the next guest on the MNB Podcast so be sure to tune in!

RECIPE

Ingredients:

2 ripe bananas

80 ml plant milk (1/3 cup)

80 ml oil (1/3 cup)

50 g oats (1/2 cup)

1 tsp baking powder

210 g flour (a little over 2 cups)

Optional: chipped nuts, chocolate, seeds, apple, pears

To make:

Mash the bananas and mix with all wet ingredients. Add dry ingredients to the bowl. Stir.

Spoon the dough into a loaf pan add toppings as you like and bake for 40-50 minutes at 180 degrees celsius (356 fahrenheit).

Enjoy!

Green Smoothie Bowl

Sometimes when I wake up in the morning and have the luxury of spending a few extra minutes preparing breakfast I almost as much get struck by a lightening bolt (fun visual!) idea instilling this picture of a beautiful green smoothie bowl in my head. Once it happens I am set on preparing it and the rest is history.

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Most of the time I stick to a more or less simple base of - a nut or oat milk, frozen bananas, and a handful or handfuls of spinach.  Of course you can add any sort of frozen berry or fruit or a different green. Once I have given it a go in the blender for some seconds it becomes a creamy, dreamy consistency and has a lovely green color. The creative and perhaps most exciting part of preparing this breakfast bowl comes now... when it is time to "decorate" the top! Decorations can include goji berries, granola, bee pollen, and cacao nibs to name a few. 

There you have it, one of the lightest and easiest ways to get your greens first thing, before you have even left your house! It's also quite fun to go loco with the toppings.


Green Smoothie Bowl
enough for one

Base

1/4 cup nut or oat milk
1/2-1 banana, frozen
handful of spinach

Toppings

Like I mentioned above you can put whatever you would like on top of your breakfast bowl. For example, slivered almonds, granola, dried cranberries, buckwheat groats, goji berries, etc., etc.!

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Put all of the ingredients - the milk, frozen banana, and spinach - into a food processor and blend until you can no longer see spinach leaves. The green of the leaves will integrate well with milk and bananas and if you let it process long enough it will begin to turn a bit creamy.  Congratulations, this is your base! 

Pour this into a bowl and now it is time to decorate with whatever toppings you have on hand. Make it your special creation! After, sit down at the table, take a deep breath in gratitude of the time you spent preparing it, and enjoy :) 

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Helsinki, Finland

Helsinki | Finland


Prior to visiting Helsinki late March, early April many friends and family members were baffled at our desire to travel further north for a few days as usually this time of year everyone is craving sunshine and warmth! Although we still crave that (as I type this it is snow/blowing outside!), the days spent in Helsinki proved to be bright, sunny, and totally enjoyable. 

Below I have linked a few neat places that we checked out and are highly recommendable if you find yourself in the Finnish capital. 

TO SEE / TO DO

> See the White Cathedral. Tuomiokirkko (Cathedral)

> Walk by the Sibelius Monument, a monument erected for the famous Finnish Composer.   

> Take the ferry to Suomenlinna

> Visit the Rock Church / Temppeliaukio Church

> Walk through the beautiful, Hietaniemi Cemetery  

> Get your sauna on at Löyly

> Go swimming outdoors in the sea pool at Allas

CAFES / RESTAURANTS

> KUUMA. Cosy cafe where the green smoothie, avocado toast, and coffee are aplenty. 

> YES YES YES. A great veggie place with mocktails, naan, and live music. Not certain if they have live music each day but they had a lovely D.J. singing. The decor and environment is colorful and inspiring.

> DATE + KALE. If you are wanting a bowl or a juice, a smoothie or even a beauty bite this place is for you. Co-owned by Anni Kravi who is the queen of making delicious and beautiful plant-based pørridge (she even wrote this awesome book), DATE + KALE is an extension of her creativity and smarts.  

> The Cock. A must-try! From the eclectic menu to the difference between the ground and basement floors, we thoroughly enjoyed our experience at The Cock. 

> GIWA. The finest South Korean food in Helsinki.  You can try the traditional Bibimbap dish in a dolsot (stone pot) which keeps the dish warm the entire time you are eating. It was delish! 

> Roots. If you venture towards the Kallio neighborhood this is a great cafe to check out. It was recommended to us by my friend, I, who lives down the street from it and even met us there for a cup of coffee. 

> Cafe Regatta. The cosiest cafe right on the water. The day we were there, we walked right up - from the water! Yeah, it was frozen over so we took the scenic, scenic route. It was fun!

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Green smoothie + yogurt, KUUMA

Green smoothie + yogurt, KUUMA

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If you are visiting Helsinki maybe these suggestions will point you in the right direction, however, I hope you will find a few neat places of your own!

Hasta pronto :) 

Hummus à la Bun Shop

Hummus is a great spread to say in the least!  Typically it consists of a puree of chickpeas, also known as garbanzo beans, tahini, olive oil, and a dash of citrus (think lemon juice).  The spread is versatile on rye bread sandwiches or when used as a dip for raw veggies and crackers. You can even get creative and add things like sun-dried tomatoes, red peppers, chili flakes, and garlic to mix it up a bit. 


Garbanzo beans are naturally low in fat and high in dietary fiber. Olive oil is beneficial for your heart as it contains monounsaturated fat which help lower the levels of the "bad" cholesterol that can buildup as plaque in your arteries causing blockages. 


Living in Denmark, I often buy the Løgismose brand of hummus but when we finished off the our last little jar I was inspired to create my own at home.  Not only is it cheaper, I am preferring more  and more to make things in our kitchen. A total win-win! 

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Hummus à la Bun Shop

Makes about two cups and is enough to fill a large glass jar


1 garlic clove, peeled (you can use more it depends on your taste)

1 1/2 cup or 1 can of chickpeas

2 tbsp tahini

1/2 lemon juice 

1 tbsp olive oil

1/2 tsp cayenne

1/4 tsp salt 

1 tsp cumin

1/4 cup water 


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Add the garlic to the food processor and process until nice and chopped. Next add chick peas, tahini, lemon juice, olive oil, cayenne, salt, cumin, and a tad of water.  Blend until nice and smooth. Feel free to add more water if the mixture seems too chick.  Taste and add salt to preference. Spoon into a bowl to be served right away or put into a glass jar to be enjoyed later. 

 

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Råkost aka D Slaw

This recipe is one of the easiest, freshest, and can be made at the drop of a hat. I named this recipe D slaw because the ingredients and combination seemed as prevalent in Denmark as coleslaw does in the south of the US. It is also a bit on the lighter side as it does not contain mayonnaise or buttermilk. 

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The first year of law school I would make a batch of it on Sunday so that I knew I had something fresh and fun to look forward to at lunch time. If you would like feel free to substitute the apples for beets - mmmm! A good friend of mine and law-brary study buddy though it was cute and always asked me if I was gonna go eat my "turtle food" as he made his way to Dunkin Donuts (Dunks) for a coffee at lunch time. If only he knew how good it is and how good you feel afterwards... So really the joke is on him! 

For some reason after travel days I tend to gravitate towards making it and enjoying it with a side - rye or seed bread topped with avocado or a smiling egg or as I had it most recently with a healthy homemade not too sweet muffin.

D Slaw

Serving size: completely depends on how many you want to feed so feel free to adjust the amount of ingredients by keeping an eye on the proportion. And of course, if you want less apple add more carrot and vice versa. 

INGREDIENTS

2 carrots

2 apples

handful of sunflower seeds

dash of sesame seeds, optional

handful of raisins

1 orange

cinnamon

DIRECTIONS

Clean and rinse each of the carrots and apples. Slice the orange into two, set aside. Either with a grader or a food processor grate or shred the carrots and apples. (In Asia, I used a hand peeler and made it look more like a fusionesque D slaw.) Once you have the apples and carrots shredded place into a large bowl or container and mix together. Squeeze the orange over the ingredients and gingerly sprinkle the sunflower seeds, raisins, and optional sesame seeds and cinnamon over the combination. There you have it - your first batch of homemade D slaw. I am so proud! Share your D slaw with me at #mynaturalbeet

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Be well and within the next twenty four hours, do something for yourself that you enjoy and also encourage someone close to you to do the same.

Six plant based cafes to check out in Copenhagen, Denmark

One of the first things I do when I find out I am going to visit a new town is scan the plant-based (okay, solely vegan!) cafes.  Whether it is the neighborhood green smoothie joint or the hole in the wall that serves the most delicious and creative plates each day, I am down to trying any and all. You never know what you might be introduced to and who you might meet! 

Recently I was visiting with a friend and she asked me if I knew of any yummy, primarily veggie, vegan cafes in Copenhagen. I  replied with an enthusiastic y-e-s! and starting spouting out names and characteristics of cafes I am known to frequent. Below are just a handful of plant-based cafes to check out in Copenhagen. !Que disfrutes! And be sure to report back as well as share with me the names of new veggie places I can try and add to my list. 

1. Morgenstedet

A cosy veggie cafe in the heart of Christiania known for using new and different, fresh ingredients each day. Go with an open mind and your tastebuds will thank you! If the weather is nice there is space for you to sit outside and if not, feel free to get hygge (untranslatable Danish word for cosy; enjoying life's simple pleasures) indoors. Make sure to bring cash, last time I did not bring any and had to return at a later time - they did not take mobile pay or cards as of June 2017.

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Located: 

Fabriksområdet 134
1440 København K

 

2. 42Raw

42Raw has an array of items on the menu to choose from.  Depending on what you are in the mood for - you might try their brunch (served until 14:00) with banana pancakes w/agave syrup, sweet potato fries, their 1/1 glutenfree bread, avocado & hummus, and granola bowl or their New Orleans juice with beetroot, ginger, and apple. However you decide to order, rest assured that you cannot and will not go wrong - everything is delicious!

Smoothie 

Smoothie 

Located:

Pilestræde 32
1112 København

 

Waterfront Shopping
Tuborg Havnevej 4-8
2900 Hellerup

 

Frederiksberg Centret
Falkoner Allé 21
2000 Frederiksberg

 

3. Simple RAW

I visited this cafe quite often in the spring and I was very happy to see that since I had last visited them (a year prior) their menu was more varied and uber creative. There are bowls (YUM), noodles, and yummy treats to finish off the meal. There is lots of seating and space to feel cosy and comfortable. 

Poke bowl

Poke bowl

Cosy seating 

Cosy seating 

Located:

Gråbrødretorv 9
1154 København K

 

 

4. Souls

I visited this cafe just last weekend and fell head over heels for their viking bowl, picture below. With the different tastes and textures, I felt happy trying something new and totally enjoying myself. It was not my first visit nor will it be my last. They have breakfast, brunch, lunch, and dinner so feel free to pop by any time. 

Viking bowl

Viking bowl

Matcha latte

Matcha latte

Located: 

Melchiors Plads 3.
2100 København Ø

 

5. The Organic Boho 

Although this cafe is tiny it packs a mighty punch - the menu is colorful, nutritious, and indeed delicious! Whether you go for smoothies and a side of sweet potato fries with your gals or treat yourself to one of the burgers you most certainly will enjoy yourself. And as a bonus, when the weather is nice, you can sit outside as I was doing when I took this picture.

Green smoothie 

Green smoothie 

Located:

Gothersgade 5
1123 Kgs. Nytorv, Copenhagen

 

Prinsessegade 23
1422 Christianshavn, Copenhagen

 


6. Cafe N 

I would be remiss to fail to mention this cosy little cafe nestled in Nørrebro. It is often best to reserve a table if you know you would like to dine there. It is quaint with warm sips, burgers, and even brunch. A must visit!

Enjoying the nice weather with a juice outside Cafe N

Enjoying the nice weather with a juice outside Cafe N

Located:

Blågårdsgade 17
2200 Copenhagen

 

BONUS!!! 

7. Copenhagen Nice Cream

Want to try a delish vegan ice cream option? Look no further than Nice Cream. You can get an ice cream sammie or even a little cup with their homemade seed granola put on top. If you are in the market for vegan ice cream, you will not be disappointed.

Mmm!

Mmm!

Located: 

Enghave Plads 10
Copenhagen, Denmark 1670

 

Elmegade 30
Copenhagen, Denmark 1670

 

So there you have it six, well six plus one veggie/vegan cafes to check out while either visiting or living in Copenhagen. I hope you will enjoy them as much as I do and that you keep me updated on your veggie cafe finds around the city too.

Cheers to delicious plant based creativity, nourishment, and continuing to share the deliciousness plant power with friends and family!

One of my sweet gal pals visiting, kombucha in hand!, after brunching at Simple Raw.  Love & light amigos!

One of my sweet gal pals visiting, kombucha in hand!, after brunching at Simple Raw.

Love & light amigos!

Four simple plant-based breakfasts to try this month

Taking the advice of the lovely Elenore from Earthsprout and Wildly Home and who was also the sixth guest on the MNBP (listen here), I have compiled four breakfast recipes for you to try during this month. They are simple, do not take much time to prepare, and the first one can even be prepared the night before! 

 

These recipes are good for anyone experimenting with the plant-based way of life or as Elenore so affectionately refers to it as:

"Greenylicious Living!" 

 

BREAKFAST RECIPE NUMBER ONE (1) 

Overnight Porridge (for 2) by OneGreenPlanet.org 

What you need

1/2 cup chia seeds or muesli
1 1/2 cup non dairy milk
1 tsp honey/maple syrup (omit if no sugar)
1 tsp vanilla extract or vanilla powder
1 tsp ground cinnamon
1/4 cup frozen or fresh berries (optional)

To make

Place ingredients in bowl and stir. Leave in fridge overnight to soak. Wake up,divide into bowls, and top with berries.

BREAKFAST RECIPE NUMBER TWO (2)

Whole 30 Breakfast Bowl (for 1) by Bravoforpaleo.com

What you need

1 ripe medium banana
2 eggs
1 tsp vanilla extract or vanilla powder
1/4 apple sliced
1/2 tbsp peanut or almond butter
1/2 tbsp dried coconut flakes
1 tsp cinnamon
coconut oil for cooking

To make

Using fork, mash banana and mix it with eggs and vanilla in small bowl. Lumps are okay. Grease skillet with coconut oil and turn to medium heat. Add lumpy batter to pan and with spatula continue to mash it and stir. Once cooked, remove from skillet and put in bowl.  Top with sliced apples, peanut or almond butter, coconut flakes, and/or cinnamon. 

BREAKFAST RECIPE NUMBER THREE (3)

Oatless Oatmeal (for 1 - large portion) by Julie of pbfingers.com

What you need

3/4 cup egg whites
3/4 cup unsweetened non dairy milk
1 1/2 tbsp ground flaxseed
1/2 large (ripe) banana, mashed
1/2 zucchini, grated
1/2 tsp cinnamon

To make

Combine mashed nana and zucchini in bowl. Set aside. Combine egg whites and non-dairy milk in small saucepan and stir over medium heat. Add flaxseed and continue stirring until thickens. Add banana/zucchini mixture and stir constantly as it begins to thicken. Add cinnamon, reduce heat, and continue to stir. When finished, place in a bowl and add your toppings.

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BREAKFAST RECIPE NUMBER FOUR (4)

Grain-Free Oatmeal (for 1) by Ashton of somethingswanky.com

What you need

1/2 medium or 1 small apple
1 date (pitted)
1 tbsp unsweetened coconut
1 tbsp chia seeds
1 heaping tbsp almonds
almond butter for topping
splash of non-dairy milk

To make

Chop apple and date. Place them in food processor with chia seeds, coconut, and almonds. Pulse until grainy and oatmeal-like. Spoon into bowl. Top with almond butte and milk. Stir together and eat. 
 

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May this month for you be one of happy days, yummy breakfasts, and spending more time doing what you enjoy with those you love.

 

And remember, if you try any of the recipes out feel free to let me know how you found them. Comment below, use the hashtag #mynaturalbeet, or DM me on instagram. I would love to know how you go!

Besos!

Hannah's cakes

This recipe is from Hannah, a friend of mine, who recently began her second year of law school.  Her priority of living a healthy lifestyle is on par with her studies. More often than not it is the simple  - little - things that make us feel our happiest and best selves. I hope you will enjoy this sweet recipe Hannah shared with me.

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From Hannah --

These pancakes sort of perfectly symbolize my life: simple yet amazing.  I am somewhat of a homebody, so my "crazy night out" either consists of a reading a good book with my dog sitting next to me, or watching Netflix, again with my dog next to me. Thus, my life is simple
.
I also have a deep desire to educate people on the importance of healthy eating, so anytime I can share any bit of information with anyone, I do. These pancakes allow me to do just that. I started making these pancakes in the spring of 2015, and now I eat them every single morning, unless I physically cannot make them due to lack of Ingredients or kitchen tools. I am incredibly passionate about food and healthy living, and to me, these pancakes embody this. They are 5 ingredients, super healthy, and they just make you feel good.

Overall, life in general should be simple, yet amazing.

Take time to enjoy the little things, like making healthy pancakes, and bask in the moment that you are in right now.


Recipe:

1.5-2 mashed bananas (you want them relatively firm/green)
½ egg or 1tbsp apple sauce (for vegan option)
1tbsp almond butter
Cinnamon (to your liking)
I add blueberries to mine, but you can do any fruit that is not watery, or have them as is. I also drizzle honey on mine, pure but maple syrup is great, or again, as is.

Directions:

Use either grass fed butter or coconut oil to oil the pan.  Mash the bananas first. Mix with the egg (or applesauce) then add the almond butter and cinnamon and mix together with a fork. Add the fruit, if desired, and make the pancakes whatever size you want, but I would start out with small so you get a feel for how they're cooking. They usually need 3-4 minutes on each side, depending on the heat. I use low-medium heat. And the recipe makes about 4-5 pancakes and the consistency of the batter needs to be kind of thick or else it will be a disaster, hahaha! 

I hope this recipe brings you as much joy as it has for me,

Hannah

Y U M !

Y U M !

Are you ready to try these? If so, go for it and let me know how they turn out.  Feel free to use #mnb or #mynaturalbeet so we can see.

Mega love to you and yours and a huge thanks to Hannah for sharing your groovy recipe with my and the natural beet :) 

xo!

 

 

Easy Brown Rice

Batch cooking is great for when you are busy and need healthy options. Pronto.  I find that when I make a big batch of quinoa or brown rice it easily lasts for a few days and I can have numerous, simple dishes all under ten minutes!  

Brown rice packs more to the punch when compared with white rice.  It has not been processed and is still full of fiber, protein, and selenium.  It also leaves you with a good-full feeling as opposed to a heavy, dull-full feeling.

I would like to leave the recipe for brown rice with you today so that, if you fancy, you can try it for yourself.  It is quick and good for you too.  Do you have any go-to batch recipes or easily adaptable to brown rice? If so, do share ;)

Recipe for Easy Brown Rice

This recipe serves 4.

1 cup brown rice

2 cups of water

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Combine the water and rice into a pot. Bring to a boil over medium to high heat. Once at a boil, reduce the heat to a medium to low setting. Make sure to cover the pot and simmer until the liquid is completely integrated with the rice and the rice is just tender.  This should take about 40 minutes.  It'll be super tempting to open the lid and look at the rice but important steam will escape so try to not peak. Take the pot off of the heat and set to the side for 10 minutes. Then you can open the pot and fluff the rice with your fork.  And wala, easy brown rice! 

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Not that this has a whole lot to do with brown rice but I love this visual.  

I imagine feeling this ^^ on the inside and reflecting it outwards by positive thoughts, words, and actions.  

Source: http://aliceiswonderful.tumblr.com/post/29645256442/rie-sato-paris-%E3%82%AD%E3%83%A9%E3%82%AD%E3%83%A9

This guy is totally onto something... And I like it! 

Dr. Robert Weiss sold his medical practice and opened a "farmacy" selling plant-based "food as medicine." He asserts that after 25 years as a medical doctor "plant-based whole foods are the most powerful disease-modifying tools available to practitioners - more powerful than any drugs or surgeries."1

I would take fresh veggies, legumes, and fruits over the alternative anyday! How 'bout you?

Check out the article here.

Be well :)

1- http://thefreethoughtproject.com/york-doctor-builds-farmacy-treat-diseases-healthy-food-pharmaceuticals/#c27Cmy912vagLDYS.01