Almond-Banana Oat Cookies

(Gluten-free, Dairy Free)
Preheat oven to 350F
2 frozen medium bananas
1c almond butter
1/4c coconut oil
1/2c honey or agave nectar
1c splenda
Combine all above in a food processor until smooth
11/2 tsp baking soda
3c gluten-free oats
1/2c ground almonds
Mix together, then pour wet ingredients from processor into bowl. Add chocolate chips and stir by hand.
Drop golf-ball size mounds onto parchment lined cookie sheet (makes about 18). Bake for 10-12 minutes until edges are just browned, and peaks golden.
Enjoy this treat!

Leaning Program- Nutrition Week 1/2

As you will see, this weekly plan is NO DIFFERENT from my other weekly plans. The difference is that I am not indulging in my weekly treats that I discuss, like a bowl of ice cream or glass of wine here or there. For 14 days, it's not a problem; the beauty in maintaining a daily healthy meal plan (yes every day!), is that for special occasions, like my upcoming trip, leaning out takes little time, and only the strength of my mind to commit to my meal plans and no more (no less either!- don't stop eating!).roasted rutabagas and beets, a side to my salad for supper
Meal 1: 6 egg whites, sauteed spinach and mushrooms
Meal 2: bowl of oatmeal or creamy rice, with 2Tbsp ground flax seeds
Meal 3: 1/2c black beans and rice combination, with various roasted vegetables
Meal 4: As many carrots or other raw vegetables I want (normally about 1 1/2c worth)- no dip
Meal 5: Big green salad and more roasted vegetables
Post workout- Vega Whole Food Optimizer (plain flavor).steamed broccoli and roasted portabello mushroom supper
Take it easy- it could be my mantra. Don't under-eat, don't diet, just think about what you fuel your life with, and why every day.

Weekly Training & Nutrition: You're trying to teach me something aren't you?

Photo taken by a very talented family member of mine
I'm sitting in my parents' house, in a small town south of the city I love. I'm taking the opportunity to be with my family, to attend a memorial service for a good woman who passed, to have my Dad 'tune up' my vehicle, and do a little 'tuning up' on my mind and body. The last weeks combined into an ironwoman type of experience. My job required a LOT of me, and when I step up my hours at work, I step up my hours on the treadmill. I was training hard, just to balance the stress that my job was placing on me- and then I burnt out. So my nutrition was less than clean, indulging in brownies one night and cookies from a friend the next. I had 2 glasses of wine over the week as well. Not worried about it, not guilty about it, not ashamed of it. Just recognizing that by pushing myself too hard I created a 'perfect storm' for unhealthy habits. Letting myself get too tired, and overtraining alongside made me crave sugar and left me with little mental power to curb cravings. Perhaps there's a lesson in there somewhere...
And onto my training- or what little training I did. I found getting out of bed hard in the morning, and literally went to bed at 3pm Monday and Tuesday and slept through the nights in almost a comatose state. I could not have trained. I did not want to train- and that was the biggest signifier that I should stay off the treadmill. When my motivation goes away, when I no longer ENJOY the workouts then I know it's not for me that time. Normally I love every bit of my training. This week I loathed the thought of the gym, and the treadmill. But I was comfortable with the yoga mat.
Sunday: OFF
Monday: 30 yoga with weights
Tuesday: OFF
Wednesday: 50 min yoga sculpt class
Thursday: 30 min cardio
Friday: 45 min cardio, 45 min power yoga
Saturday: OFF
Not a worry. One week of minor changes in my schedule are totally ok. I like living in a cushy moderate spectrum knowing that I will (and want) to get back on my regular habits when I feel like myself. These nice days in the country with my family will get me back to myself. I look forward to Sunday's workout, and Monday's hot yoga session.
How do you feel about 'taking time off' of training and your strict nutrition plan? Do you need 'breaks'? Or does your lifestyle allow for flexibility so you don't have to schedule down time?

Week 4 Meal Plan

Meals Plan:

1. 6 egg whites, handful spinach, mushrooms
2. oatmeal, with raisins (still livin' a little by treating myself to raisins)
3. beans and rice combo with roasted veg
4. raw vegetable sticks
5. vegetable soup, big green salad
Post-workout-1/2 serving Vega
Husband is away for work again this week, so I'm all on my own. I like a simple soup for supper, and not having to make another meal for him- but I do miss that guy.
Monday night I had a couple gluten free graham crackers with almond butter and bernard callebaut chips. This was total stress eating as one event at work sent me into a spin I didn't want to pull myself out of. Incorporating more mental strength training (yoga) will help me regain my composure when it comes to stress eating. And more importantly, I'm not going to get stressed about eating.

5 Ways to Stop Stress Eating and Build Resilience

Today's image from article
Care of StressEating.com: great tricks for diffusing your stress eating urge

Why Willpower Won't Work

Wonder why you and I are slaves to those cravings? This article explains: Why Willpower Doesn't Work

31 Day Yoga Challenge

Trina at CarrotsNCake has started a yoga revolution online; what a brilliant way to bring healthy minded persons together and promote well being. Her 31 Day Yoga Challenge is being promoted by YogaDownload.com too, offering a 50% discount off purchased yoga downloads for the month of March (enter promo code CarrotsNCake at checkout). Even better news, you can try all of their 20 minute sessions for free-anytime! Their classes are printable pose guides, accompanied by well-created audio guides and slide shows (optional).
I'm hopping on the bandwagon a week late, so my challenge will be a 25 Day Yoga Challenge and I'm committing to 20 minutes of yoga a day until March 31, 2009.
Saturday, March 7, 2009- 20 minutes Power Yoga- challenge level 3-4 (intermediate). A great, challenging class to really create some heat in your body. This was invigorating, and challenged my upper body strength right off the top. My shoulders are sore today for just the 20 minutes.
Sunday, March 8, 2009- 20 minutes Morning Flow- challenge level 2-3 (beginner-intermediate). Focusing on back bends, this really sets a pure-posture standard for your day if you do it in the morning. Opening and strengthening the spine supports a tall posture, and open chest for your long days in front of the computer or hunched over a steering wheel.

Oh- and where are those food pics for the weekend? In my ambition to get all my meals documented on Friday, I forgot the camera in the office. Oh well. Here's a breakdown in text:
Friday finished with a Playstation Scene It get together at our place. I indulged in multiple glasses of a Piesporter with my friends, a brownie with cream cheese icing, salad with pears and goat cheese topped with barbeque beef (everyone else had beef on a bun). So this was my treat meal for the week.
Saturday was a great clean day; I love the feeling of accomplishment and internal purity from a clean day:
Breakfast: 1/8c creamy rice with 2T flax, 2T salba seeds/ 6 egg white omlette with spinach, tomato, red pepper and mushroom, 2c coffee with almond milk and splenda
Mid-morning snack: 10 almonds
Lunch: 2c leftover butter-lettuce, pear and pecan salad with 3oz ground turkey and 1T sesame orange dressing
Supper: 2c iceberg lettuce salad with 3oz ground turkey and 1T sundried tomato & oregano dressing, 1 bowl fresh fruit including banana, strawberries, and kiwi

Comfort Food in your Environment

While lifting weights to Jari Love's "Get Ripped" fitness DVD, I was stunned into thinking. You know those moments when the incoherent stream of life is interrupted in a moment of clarity and meaning. One could say a moment of 'understanding'. Yeah, I got one watching a weight lifting video?? What happened to brains and muscle being exclusive?
Anyway- she said she truly believes our environment controls us, so get that junk food out of your house. It hit me- I'm disappointed in myself day after day for not having iron-clad will power over that jar of peanut butter in the fridge. So, the pb really is controlling me.
Don't argue with me about will power- I've dieted for a fitness competition and understand what will-power is. Just take a look at what is around you which is contolling you- a candy dish at work, a fridge full of 'junk food' your spouse can eat but you 'can't'. Or is it even a person whose negativitiy and own struggle with healthy, clean eating bringing you down? Figure it out, and get rid of it. Tonight, the peanut butter, and all baking supplies are going in the trash.

Cocoa Nibs Shortbread

The cookies in the picture are about the size of a twoonie in diameter- cute little gluten-free shortbread cookies using cocoa nibs as an accent. Shortbread is one of the few cookies where rice or corn flours or starches result in a better texture than wheat flour- a gluten-free favorite!

Cocoa Nib Shortbread adapted from Fitness and Freebies
Ingredients:
1/2 cup cornstarch
1/2 cup icing confectioners' sugar
1 cup rice flour
3/4 cup butter

Sift cornstarch, sugar and rice flour together. Add butter. Mix with hands until soft dough forms. Form into a log about the diameter of a twoonie, wrap in plastic wrap and freeze for 1 hour. Cut dough into slices about 1.5cm thick. Place about 1-1/4 inches apart on cookie sheet lined with parchment paper. Bake at 300 degrees for 10-15 minutes or until edges are lightly browned.

Fresh Today: Meals and Training
No training today at all, I looked at my calendar and discovered I had not had a day of pure rest for 16 days- that means I've had one or two workouts a day for 16 days straight. I could tell that my body was exhausted this morning when I got up at 515am and was struggling through my workout. 10 minutes into it I shut it down and sat for a meditation instead. I love mornings and was awake anyway; going back to bed wasn't appealing and meditation gives me more rejuvenation than laying awake in bed waiting to get up.
These are my planned meals for today:
730am: 6 egg whites, 2T ground salba, 2T ground flax, 2T psyllium husks, 1/2c oats (into pancakes), 1T coconut oil, 2T agave nectar, 2c coffee (a treat!)
1030am: 3oz chicken breast, 1/2c yams
100pm: 3oz ground turkey in veggie chili (about 1.5c total)
400pm: 1 small can oceans flavoured tuna (dill), 8oz baby carrots, 2T vinaigrette (not sure when I'll get this meal as I've got a client consult between 2pm and 4pm)
630pm: 3oz ground turkey with sauted peppers and tomatoes over salad greens

Take care of yourself today!

Cocoa Nibs

A healthy alternative to chocolate chips in all of your baking (and other) chocolate needs! Cocoa nibs are an edible casing of the cocoa bean, between the outer shell and the bean. So far, I've used cocoa nibs in the following:

• Cocoa-nib shortbread cookies (the sweetness of the shortbread paired brilliantly with the bitter, dark chocolate of the nibs;
• As a topping for my creamy rice cereal (chocolate in hot cereal! with a Tbsp of peanut butter, it's dessert in the AM);
• As a mix-into trail mix in place of chocolate chips
  
• Admittedly, straight out of the fridge by the spoonful (not classy, but stops the craving for chocolate on the spot!

The Food Network has some suggestions for using them as well. And The Spice House has a great description of them as well as an online ordering option. I purchase mine in the bulk section of Planet Organic.

Fresh Today: Meals and Training
515am: 45 min cardio (plyometrics)
730am: 6 egg whites, 2 mushrooms, 2 baby tomatoes omlette, 1/4c creamy rice cereal with 2Tbsp cocoa (also cacao) nibs, 1Tbsp raisins, 2c mate tea
1030am: 3oz chicken breast, 1/2c yams
1210-1240pm: 40 min fitness class (step aerobics, triceps, lats)
130pm: 1 apple (post workout), 1.25c turkey and vegetable chili
430pm: 3oz chicken breast, 8oz carrots, 2Tbsp vinaigrette
700pm: (planned) 3oz ground turkey on salad greens (taco salad without the taco)

Treats on the Weekend

I remember watching an episode of cribs on MTV (junk TV I know) where Harley Pasternak guru of the 5 factor diet had hid his Kraft cheese from the cameras, but admitted to having it in the house just so that the viewers knew he was 'human'. He is in impecable shape, and his clients are too. His job is to look great, as his body is his best marketing tool. So if he can hide a little Kraft cheese, and 'fess up to being human then I'm going to 'fess up too.
This weekend I didn't stick to my meal plan, I ate less than I planned and ended up getting too hungry and filling myself with cookies and candy instead of my planned wholesome food. The results are feeling embarassed and disappointed- even afraid of looking in the mirror, getting dressed and going out in public. That is how important it is to stay on track, but to be kind to myself. Planning one enjoyable meal, so I don't feel deprived is essential every week, rather than letting it go by the wayside for friends and familie's ideas of enjoyable. Also important is having those wholesome foods prepared and neatly packaged for easy access. That said, it was just as easy for me to grab yams and chicken breast as it was for me to grab monster cookies and almond rocca this weekend, so a real hard look at the way that food makes me feel is key in keeping on track.
So my schedule this week is gentle and kind, so guilt does not take over.
Tuesday: AM- sleep in PM-40 min fitness class
Wednesday: AM-Leg/Glute pilates work PM-30 min treadmill cardio
Thursday: AM-Cardio pilates work PM- 40 min fitness class
Friday: AM- Arms/Back/Chest/Legs pilates work PM-30 min treadmill cardio
Saturday: AM- Dance cardio (45min) PM- Power yoga
Sunday: Burlesquercise (90 min)

My planned menu this week:
Breakfast: 6 egg whites, 1/2c veggies, 1/4c creamy rice cereal, 2Tbsp raisins
Brunch: 3oz chicken breast, 1/2c brown rice, 2Tbsp condiment (BBQ, ketchup etc)
Lunch: 3oz ground turkey in turkey-vegetable chili
Afternoon snack: 30z chicken breast or 1 small can tuna, 1c raw carrots, 2Tbsp condiments
Supper: 3oz chicken breast or white fish, 1c vegetables
Post-workout: 1 apple in addition to planned meal after 2nd workout

Fresh Saturday

Here is my log for Saturday:
800am: 45 min Dance Cardio
900am: 6 egg white omlette, 1/2 gluten free bagel w/ 1Tbsp light cream cheese
1100am: 90 min Power Yoga
1230pm: 2/3c skim cottage cheese, 1/2 gluten free bagel w/ 1 Tbsp light cream cheese
330pm: 1 small can Ocean's flavoured tuna, 1c raw carrots
600pm: Chicken and vegetable saute at Bambu at Stampede Casino

I treated myself with the bagel and cream cheese today; I can't be too strict on my meal plan because withholding on my cravings is a huge precursor to eating too much of the wrong thing later (binging). So, when I do stray from my meal plan, I document it but partake in gratitude and guiltless enjoyment. Balance is the key so one does not feel deprived or helmed in by their own controls.

Unfortunately, Bambu was the worst Thai restaurant we had ever eaten in. The service was slow, orders missed and late, appetizers came for my friends after their main course. It was greasy and they had only a small selection of their usual menu available. They kindly created a dish for me that was not on the menu (I didn't want noodles or rice) but it did come sauteed in soy sauce. And for celiac's that is not 'a good thing'. Soy sauce contains wheat and therefore, gluten. Not a good option. There is a pub in the casino, 1913 which may be a better pre-game option if you park there for the free parking and walk to the game at the Saddledome.

Off to my Sunday morning burlesquercise class with my good friend. 90 min of sexy fitness- so much fun.

Cakey Pumpkin Chocolate Chip Cookies

Astounding- that's what these were. They are my first cookie success with gluten free baking. I had to ask my family to leave a few for me at Thanksgiving this year because they were the only gluten free snack in my sister-in-laws house. Everybody liked them. I like large fat cookies- not crispy thin ones. These were more like little cakes, so I was pleased, and my crispy-thin lovin' husband was a little put out that I made another fat cakey cookie- but I saw him eating a few.


Cakey Pumpkin Chocolate Chip Cookies (Gluten Free)
½ cup grapeseed oil (or 1/2c butter)
1 cup splenda
½ cup turbinado sugar
2 eggs, slightly beaten
1 cup pumpkin
1 tsp vanilla
2 1/4c gluten free flour mix
1 ¼ tsp xanthan gum
3 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
1 tsp ginger
½ tsp salt
1 cup chocolate chips
Mix together wet ingredients
Mix together dry ingredients and add to wet mixture.
Stir in chocolate chips.
Drop by spoonfuls onto a greased cookie sheet.
Bake at 350 degrees for 12 minutes.

Pumpkin Surprise Muffins

I got a pumpkin this year, from Planet Organic, and named him Brewster. For those of you who were a wild child of the 80's you totally get Pumpkin Brewster. Anyway, Brewster will be made into soup but his cousin Peter came in a can and was made into these cream-cheese filled gluten free pumpkin muffins. I used Gluten Free Bay's recipe for the muffin, and simply whipped one 8oz package of cream cheese with 1 egg, 1/2c sugar and 1tsp vanilla for the inner cream filling. To fill muffins easily with cream cheese, put the mixture into a ziploc bag, cut the bottom corner of the bag and get ready for some fillin. Spoon the muffin cups 1/2 full of batter, then squeeze some cream mixture out of the bag into the middle of the batter, and fill the muffin cups to the top with more batter.
I wouldn't use this recipe again, or perhaps I wouldn't take them on a 5 hour drive, store them in the freezing cold weather outside on the porch in a not-so-air-tight cupcake taker for an evening and day before serving them for dessert. They were, of course, rather dry by that time.
What are you doing with your pumpkin? How did those Jack-o-lantern's turn out?
I have a super duper gluten free pumpkin chocolate chip cookie recipe on it's way.

Raw Brownies

No, that is not a picture of a brownie...
I ran across a recipe for raw brownies from Ginger Lemon Girl, another GF blogger. She does not follow a Raw Food Diet, but plays with her food like so many other bloggers with dietary restrictions. You must try these brownies- no cook, choclatey and dense. There is no sugar aside from the natural fruit sugars, and the only fat comes from the nuts you use. I added coconut butter to mine, for flavour, but that is optional. They are versatile- can be brownies in a pan, or small, molded bites or balls. They only take about 5 min to process together, and 10 min to firm in your refrigerator if you wish. You can find the original recipe and photo of Ginger Lemon Girl's brownie bites at her fabulous blog. You'll have to go there to get a visual of these delights as mine were devoured far too fast for food styling photography. They were also quite the conversation piece while we were mowing them down- it's great to bring a different treat to the office. Here is my recipe, adapted:

Raw Brownies
1/2c frozen almonds
1/2c frozen pecans
1/2c dates, soaked in warm water for 5 minutes, or overnight in fridge
3 Tbsp best quality cocoa butter (you'll want to go good on this, the cocoa taste is defined only by the cocoa)
1/2Tbsp coconut butter
3Tbsp agave nectar
Process frozen almonds and pecans in a food processor until they form a fine meal- use a blender if you don't have a processor. Add dates, cocoa, coconut butter and agave nectar. Process until you have a thick, uniformly cocoa-colored mass. Press into a loaf pan or mini-muffin tin, or roll into balls and refridgerate.
If you like those Brownie Bites, then try this recipe instead next time you are craving that chocolate bite.

I am my healthiest when...

Do you know when you are at your peak performance level? When are you the most healthy, the most 'well'? I returned from my business trip to Boulder at the healthiest I have been in years, and I began to wonder why that was. I ate out every meal, I enjoyed one glass of wine a day, I indulged in chocolate and gluten free brownies or cookies every day. I didn't even do any cardio! No cardio for 5 whole days!
I returned from my next business trip to Vancouver in the worst state I've been in since I began healing months ago. So I began looking at the similarities and differences between my states of being between those two trips and I came up with a list which outlines when I am at my most healthy or well. This will be a path for me to take each day, so I ensure that when I climb into bed for my much-needed rest I can lie with the notion that I have become healthier, happier and better that day.
To create your own list, think about when you were the healthiest in your life- not when you looked your best, although it was probably also true. When you are healthy- you glow. Disregard weight, or how skinny/fat you were or are. You will know when you felt the greatest, when you were at your peak. Write a list of what you did at that time to create such a great force within yourself...and follow those simple steps, day to day. This can eliminate the need for dieting, and self-deprivation. It can free you of the emotional and intellectual burden of stress around confidence and self-esteem.
My list is here:
I am most healthy when...
1. I meditate every morning
2. I complete sun salutations every morning
3. I walk
4. I think positively about my beauty and intellect
5. I open my heart and personal space to those around me, even strangers
6. I enjoy a glass of wine, or the highest quality chocolate without guilt or retribution
7. I put good care for myself above all else
8. I use sesame oil on my face and body instead of soap every morning and night
9. I eat no glutenous foods
10. I eat slowly and with great awareness and gratitude
11. I do not restrict foods and enjoy treats
12. I eat every 4-5 hours
13. I eat fresh melons, berries, and other watery fruit and vegetables like peppers, cucumbers and mushrooms
14. I start the day with yogurt, fruit, protein and cereal
15. I do limited stressful physical activity
16. I hold good posture with poise
17. I relax
18. I do not stress my skin
19. I live according to my mantra: To serve others as the most peaceful and healthy person I can be
When I'm at my healthiest, I am free from the nagging thoughts that I'm not thin enough, that I'm not working hard enough on my appearance, that all my efforts result in not...and I walk each step like I'm on a catwalk.

Time Out

Playing competitive volleyball for years, a time out was called to a) distract a server on the other team who had gotten too many points on us b) to clear the head of one of our own players who was playing too much 'inside her head' or c) so that coach could feed his own need to give us hell for the way we were playing. Rarely was it used as a rest stop, to allow us to catch our breath and reduce our heart rates.
As it is now, I am taking a 'time-out'. A big life 'time out' in fact. Yes, I probably need to clear my head as I'm living inside it too much these busy days (don't we all?), and it's partly due to a coach giving me hell. But mostly, it's for that reason we never took during a game, and rarely do during life- to catch my breath, rest my heart and return to a base state. I did consult a doctor about my 3-5lb weight gain a week for the last 8 weeks last Wednesday, and it took until this morning for her advice to sink in and for me to get real about my health. It's not my fault, I'm not doing anything wrong, and continuing to train for the half marathon, and eat a strict diet is not relieving the problematic weight gain at all. And so, as much as I hate to do so, as I've never 'quit' anything in my life once committed to it, I'm dropping out of the half-marathon in October. Following the advice of my doctor, I will be devoting my time to healing my body's physically taxed state. It will only heal if I let it, and by continuing to train for 1-2hours a day, eating too strict of a diet, I was not allowing the healing to happen as it should.
So I ask for your kindness, and understanding. It's an agonizing decision to make, and I'm even now not sure what my days will look like in a new program (what will I do if I don't train 1-2 hours a day? What will more than 6 hours of sleep a night feel like? Can I calm myself enough to do it?). I went straight from training for the fitness competition, to training for a marathon and know no other habit than to be in that gym every day, without fail, pushing my limit. And now, I'm paying the price of not allowing myself to heal. It will make for some interesting topics of discussion here on my blog, as I enter a totally new territory and way of being.

Homemade GF Protein Bars

Home-made (GF) Protein Bars (makes 8)
modified from MagicPunt on Bodybuilding.com's Protein Bar Recipe Forum- Cred dude!
8 scoops of your favorite protein powder (I used Optimum Whey, Vanilla Ice Cream)
3 cups GF oats
1 package (4 serving) fat free, sugar free Jello pudding (your favorite flavor to compliment the protein powder, I used butterscotch)
1.5 cups milk (more or less to determine consistency of the bar)
Spray an 8x8 baking dish with your fave non-stick method (Pam, oil etc.) Scoop mixture into dish, bake at 200F for 60min. You can refrigerate them instead of baking them, but they don't hold up in bar form that way unless very cold. Baking them dries them for greater portability. The texture is not as chewy/hard as packaged bars, they are more similar to a chewy oatmeal cookie rather than a bar. I would try using a cookie sheet instead of a dish next time, for a flatter bar. Cooking time would then decrease, almost in half I would imagine.

The macros for these, according to the forum are: 3g fat 28g carbs 29g protein 257 calories I made these for our recent waterskiing trip. The beach is the worst place for proper nutrition unless you are totally prepared. I made these days ahead of time, and threw them in the cooler frozen. They kept well in my beach bag while I lounged reading Stephanie Meyers' Twighlight saga. They are a meal replacement, not a snack- and should only be used when good, wholesome foods are not available. In addition to these, I packed bottled water to the beach and plenty of fresh vegetables- I do prefer the crunch of a fresh garden carrot to an oily potatoe chip-truly. So my diet was clean on this trip. My family is even beginning to accept my 'different' eating patterns and habits and didn't put up a fuss when I ate my oatmeal for breakfast rather than the bacon, eggs, hasbrowns spread they enjoyed.
The trip was astounding- how rejuvenating to get back to nature and enjoy my family and friends- not to mention being pulled behind a speedboat or racing on the Seadoo (hey-it can beat most boats on the water). Nothing suits me better than my wetsuit, matching lifejacket and ski gloves. I hid behind big sweaters and shorts on the beach when I was out of my ski gear- still not confident in myself at all. Bad BAD body image...but no fear- I have a plan of action towards a postive end- more on that later.

GF Lemon Ricotta Tart

I have to admit, I'm an internet-troll. I troll the internet looking for bits and pieces that I'd like to try, and normally end up combining two or three different recipes to create one I like. I also modify most of my recipes by using grapeseed oil or vegetable oil instead of butter, and of course gluten free flour mixes for regular flours. This recipe is an example of taking several recipes and making them "Jade-friendly" or for "you-friendly" if you want to cut the fat and calories and eliminate gluten in your fave baking.

I started with a tub of ricotta left over from some spinach-stuffed portabello mushrooms (recipe on it's way!). I wanted to try ricotta in a sweet dish as I have always used it for more savory recipes. A search on my favorite tool, the Food Blog Search returned many ricotta tart recipes. I choose this one to use for the filling, because of it's simplicity. And I choose this one to use for the crust. With my modifications, the recipe is below.
I will change the recipe next time I make it, perhaps use more lemon zest in the filling, and potentially add coconut to the almond crust to enhance the flavour of the lemon. The texture of the filling is not as creamy as a marscapone filling, but nice and light.

Lemon Ricotta Tart with Almond Crust (GF)
Almond Tart or Pie Crust modified from the Gluten Free Goddess
1 cup ground almond meal
3/4 cup agave nector or honey
2 Tbsp egg whites (or 1 egg white), beaten
1 Tbsp applesauce
1/2 teaspoon vanilla extract
1/4 teaspoon fine sea salta
dash of cinnamon
Preheat oven to 325 degrees F. Using your fave non-stick method, prepare a tart pan (I use coconut oil). Mix ground almonds, sugar, egg, extract, salt & spice. Spread the almond mixture into the pie plate and press lightly to form a crust. You may put dry beans on top of the crust to keep it flat while baking- similar to using pie weights. Bake the crust for 12-15 minutes, until the crust is firm. Cool before filling.

Lemon Ricotta Filling modified from Once Upon a Cakestand
grated zest of 1 lemon, plus 4 tablespoons of lemon juice
2 whole eggs (don't subsitute on this)
350g ricotta
3/4c agave nectar
Icing sugar- for garnish
Place all ingredients in a food processor and mix until combined. Pour into cooled almond crust and bake in the middle of the oven for 20-25 min, until the filling is set. Cool and dust with icing sugar.

Pineapple Banana Muffins

These are moist and soft; more dense due to the coconut and oats. Partner loves these for an afternoon carbohydrate to get through the afternoon energy slump. He pairs his with a protein shake to get a mix of protein and carbs. I make these GF by using the alternative listed below the recipe- but save these as a treat.

Pineapple Banana Muffins
3 medium bananas mashed, (about 1 1/2c)
1/2c fresh pineapple, chopped (or canned, but drained)
1/3c vegetable oil
1 egg, beaten
1c whole wheat flour
1 tsp baking soda
1 tsp baking powder
3/4c turbinado sugar
2/3c flaked coconut
1/2c slow-cooking oats
4Tbsp ground flax seed

Preheat oven to 375F. Grease a 12-muffin tin. Combine wet ingredients. Combine dry ingredients in a separate bowl. Fold together wet and dry, spoon into tin and bake for 20 min. Gluten Free Alternative: To make this a GF batch, replace wheat flour with your fave GF flour mix, use GF oats and also, soak 4Tbsp ground flaxseed in 1/4c hot water for 15 minutes and add to the wet ingredients.
Modified from: Karen's Pineapple Banana Muffins, p. 100 The Salt Spring Experience: Recipes for the Body, Mind and Spirit.