enJOY Wellness

Health & Nutrition Coaching


Eat Well Banana Bread

 I can’t remember a time that I wasn’t a banana lover.  When I was child I would grab a banana and a spoonful of peanut butter and head out to my favourite climbing tree in the front yard of my home.  With spoon in mouth, banana tucked in pocket I would climb as high as I could and perch myself comfortably so I could enjoy my favourite snack while watching the world go by.  Little did I realize at that time all the wonderful nutritious benefits of bananas.

Bananas are rich in potassium, magnesium, calcium, manganese, iron, folate, niacin, ribovlavin and B6.  They are great for eating raw or used in cooking or smoothies.

While I was in Honduras in 2016, helping to build a kinder school, the locals gave fresh bananas as tokens of appreciation.  They are plentiful there and never wasted.  Food is a precious commodity and the Honduran generosity was something I cherished.

This Banana bread is Aip compliant, Paleo, and Vegan.  It is a flavourful, dense bread and the hint of cinnamon combined with the maple syrup will have you taking seconds or thirds!

Eat Well Banana Bread (Paleo + AIP + Vegan)

Here’s what you’ll need

  • Prep Time: 10 minutes
  • Cook Time: 40 minutes (depending on oven)
  • Total Time: 1 hour


  • 5 small/medium ripe bananas or 3 very large
  • 1 cup cassava flour
  • 1/4 cup coconut flour
  • 1/2 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 cup maple syrup
  • 3 tablespoons avocado oil
  • 1 teaspoon lemon juice
  • 1 teaspoon vanilla (omit if AIP)
  • Pinch of sea salt


1. Peel and mash bananas with a fork in mixing bowl. I like to smush them first while still in the peel as it makes mashing easier. Add wet ingredients and stir together.

2. Mix dry ingredients together in another bowl.

3.  Make a well in the dry ingredients and poor in the wet.  Consistency will be thick due to the omission of the eggs.

4. Line a small bread pan or cake pan with parchment paper and spoon in batter.  Use a spatula to smooth the top of the batter.

5.  Bake at 350* F for 40 minutes. (check at 30 minutes)

6.  Let cool and then slice.

I enjoy eating this loaf warm drizzled with coconut manna.  It is also great toasted the next day.


Curried Beef and Root Veg Stew

Winter Diet

For those living in colder winter climates like me, our diets definitely change in the winter months. Summer eating is all about cooling foods like salads, raw veggies, fresh watery fruit like watermelon and canteloupe and icy cold fruity drinks.  In the winter, however, our bodies need warming foods that contain some spicier flavours.  Hot teas like ginger, or cinnamon or warmed coconut milk with turmeric.  Our digestive system works better in the winter when nourishing foods are on the menu.  Foods such as onions, garlic, root vegetables (beets, sweet potatoes, turnips, rhutabagas) are filled with nutrients to keep us healthy over the cold season.

I'm a summer lover at heart but I sure enjoy a simmering all day, hearty stew when it's cold, especially if it's flavoured with my favourite warming spices.

I hope you enjoy this Chef created stew!

Here's What You'll Need

  • Prep time: 30 minutes
  • Cook Time: 2 hours
  • Total Time:  2.5 hours


  • 2 lbs stewing beef
  • 2 large onions
  • 4 ribs of celery
  • 1 large rhutabaga peeled
  • 4 large carrots
  • 2 large parsnips
  • 4 large sweet potatoes

All vegetables are chopped to 1/2 inch diced

  • 2 large cloves garlic finely minced
  • 1 Tblsp Ground Cumin
  • 1 Tblsp Ground Coriander
  • 1 Tblsp Garam Masala 
  • 1-1/2 tsp Curry Powder
  • 1 tsp Ground Cardamom

Toast all spices together in a frying pan for 1 minute over medium heat before adding to the stew.

  • 2 litres of beef stock
  • 1 small can tomato paste
  • 2 Tblsp oil of choice
  • Salt and Pepper to taste


1. Brown the stewing beef in the stewing pot with oil of choice over medium heat. Remove from pot and place to the side.

2. Add onions, celery and carrots to the stewing pot and sweat over medium heat for 10 minutes. Stirring occasionally. After 10 minutes add the remaining vegetables including the garlic and continue process of stirring. 

3. While the vegetables are sweating, toast the spices as above. 

4. Add the spices and the stewing beef to the vegetables.  Stir.  

5. Stir in the tomato paste to the above.

5. Add the beef stock and bring to a simmer.  

6. Continue on low simmer for 2 hours until vegetables and meat are tender.

Serve with your favourite dipping bread.