Caven Nutrition Group

Ottawa’s Experts in Weight Loss Nutrition, specializing in healthy and sustainable weight loss, digestive issues, hormonal health, and stress

zucchini

Chocolate Almond Zucchini Muffins with Silkeny Coconut Oil!

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These are perfect as an afternoon snack, these muffins are easy to make, have a veggie in them and use Silkeny Coconut Oil which is great for baking and even for body care! 🙂

Ingredients

1 Cup almond flour
2 tbsps Stevia
¼ teaspoon baking soda
1/2 cup cocoa powder
2 large eggs
1/4 cup maple syrup (optional)
1 zucchini grated
1/4 cup coconut oil Melted (can use more if you find the batter is too dry if not using the maple syrup)
1/4 cup nut or seed butter (let it sit out so it’s a stirring consistency)

Instructions
In a medium bowl, combine almond flour, baking soda, cocoa and stevia with a fork or whisk.

In a large bowl combine eggs, maple syrup if using, 1 zucchini grated, melted coconut oil and the nut or seed butter.
Stir dry ingredients into wet, mixing until combined.

Scoop about ¼ cup of batter at a time into a greased paper muffin liner in a muffin pan. We greased with coconut oil!
Bake at 350° for 15 minutes, until slightly browned around the edges
Cool in the pan and then pop out onto a plate!

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Alfredo Sauce with a little bit of Greens added in

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Cashew Cream Alfredo

Ingredients:
• 2 cups raw cashews (preferably soaked)
• 1/2 cup water
• 1 tbsp apple cider vinegar
• 1 Tbsp nutritional yeast (This magical cheese tasting powder is available at bulk barn and other health food stores)
• 1/2 tsp sea salt
• The juice from 1/2 lemon
• 1 small clove of garlic
• ½ scoop Genuine Health Greens Natural Flavour

“Pasta”
• 1 to 2 small zucchinis
• 1 tsp olive oil
• 1 tsp salt and pepper
•
Directions:
Place the cashews in a bowl and cover with water, allowing them to soak for at least 20 minutes. I like letting them sit for either 2 hours or overnight. The longer you let them sit the smoother the sauce. Once done soaking, drain and rinse the cashews and discard the water! Soaking helps to make a smoother sauce. Using a blender or food processor add in nuts and water and blend for 20 seconds. Then add in the cider vinegar, the nutritional yeast, sea salt, lemon juice, and garlic clove and blend again. You may wish to add a small amount more of water.
Shred Zucchini on a cheese grater and saute with some olive oil with the salt and pepper for 3 minutes.
Pour the now prepared cashew alfredo sauce on and enjoy!

Zucchini Lasagna it such a delight!

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Zucchini Lasagna

Ok, so lasagna at my house has always been noodles and cheese, lots of cheese. But this year we are working on healthier choices and trying new things. We also had a zucchini plant gone wild….so many zucchini! So we’ve put it in everything, muffins, brownies, smoothies, cookies, roasted veggies, sauces and now, LASGANA. And let me tell you it was AMAZING! Everyone loved it. My husband even preferred it to the pasta version. And the best part was no stuffed, full feeling after eating a piece, or two!!

This is how you do it:

Needed

-1 large zucchini, or 2 medium ones

Meat Sauce: (Here is the meat sauce I use)
1 pound of ground beef, browned.
½ onion sauté with ground beef
½ cup celery
1 carrot grated
1 can diced tomatoes
1 can organic tomato sauce.
1 clove of fresh garlic
1 tsp. chili powder
½ tsp. oregano, and basil.
Simmer all ingredients in a pot until celery is soft.

Spices
Nutritional yeast * can be found at bulk barn or a health food store)
Garlic Powder
Salt and Pepper
Mozzarella Cheese (yes, we still used some cheese on the top layer. Baby Steps)

Grease a 9×13 Lasagna Pan. Using a mandolin or a sharp knife cut your zucchini lengthwise into approx. ¼” thickness.
Start with a layer of meat sauce then layer zucchini on top. Sprinkle zucchini with nutritional yeast, garlic salt and salt and pepper. Repeat this process until you run out of zucchini. Cover with mozzarella cheese and bake in oven for 35-40 mins at 350. (Or until fork goes through easily). Enjoy!

Lasagna

Zany Zucchini Muffins!

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It’s that time of year when my garden is overflowing with zucchini! Here is a great way to sneak some extra veggies into your kids. These are great for lunches or snacks on the go.

Zucchini Muffins
Ingredients
• 2 cups of flour (I used Bob’s Red Mill 1 to 1 Baking Flour. Or substitute any Gluten Free Blend)
• 1 ½ tsp. baking powder
• ½ tsp. baking soda
• 1 tsp. cinnamon
• ½ tsp. Himalayan salt
• 2 eggs
• 1 tsp. vanilla
• 1/3 cup coconut oil, melted
• ½ cup coconut sugar
• 1 cup of grated zucchini
• ½ cup almond milk ( or any type of milk)
• ½ cup of mini chocolate chips
Directions
Mix dry ingredients in bowl. Make a well in the centre of mixture, then add the remaining ingredients. Bake at 350 F for 20 mins. Enjoy!

The creator of this recipe is our new addition to the team Jen Wright, Learn more about her here!
muffins

Cashew Cream, the New Alfredo Pasta Sauce you didn’t know you were missing!

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Regular Alfredo sauce has this wicked good tasty of creamy cheese but sometimes isn’t made of the most fuelling ingredients. Nutritional yeast which is what gives this recipe with cheesy flavour is a gluten free, non dairy alternative to actual cheese! The nutritional yeast has B vitamins, iron and even some fiber. The cashews give this recipe a lovely full flavour and contain magnesium as well as zinc which are both essential for cellular functions in our bodies. So try this sauce today on some zucchini noodles!

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Ingredients:

-2 cups raw cashews (preferably soaked)
-1/2 cup water
-1 tbsp apple cider vinegar
-1 Tbsp nutritional yeast (This magical cheese tasting powder is available at bulk barn and other health food stores)
-1/2 tsp sea salt
-The juice from 1/2 lemon
-1 small clove of garlic

“Pasta”
-1 to 2 small zucchinis
-1 tsp olive oil
-1 tsp salt and pepper

Directions:

1. Place the cashews in a bowl and cover with water, allowing them to soak for at least 20 minutes. That is the bare minimum, however I like letting them sit for either 2 hours or overnight. The longer you let them sit the smoother the sauce. Once done soaking, drain and rinse the cashews and discard the water!

2. I use a blender of food processor. Add in nuts and water and blend for 20 seconds. Then add in the cider vinegar, the yeast, sea salt, lemon juice, and garlic clove and blend again. You may wish to add a small amount more of water.

3. Shred Zucchini on a cheese grater and saute with some olive oil with the salt and pepper for 3 minutes.

Pour the now prepared cashew alfredo sauce on and enjoy!

Breast Cancer Action Event – Shake Your Booty Event Recipes!

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We had a great time 2 weekends ago at the Danceathon at the Greenboro Community Centre! Here are the recipes we had samples of

We handed out some protein and greens samples and had a great time! Below you will find the recipes from the event for our treats.

samples

Coconut Flour Brownies (with secret ingredient–zucchini!)

Ingredients:

-1/2 cup butter or coconut oil
-1/2 cup cocoa powder
-6 organic eggs
-1 TBS Stevia to taste or ½ cup raw honey melted ( Stevia is strong so mix it in sparingly and taste the batter)
-1/2 tsp. salt
-1/2 tsp. baking powder
-1/2 tsp. vanilla extract pure
-1 cup coconut flour
-3 small grated zucchinis ( you can use either the fine side of the grate or the thicker side people use for cheese)

Directions:
1. Melt the butter or oil in a saucepan. Stir in the cocoa powder and remove from heat.
2. In a large mixing bowl, beat eggs, honey, salt, baking powder & vanilla.
3. Pour cocoa/butter or oil mixture into the egg mixture and mix well.
4. Add flour and whisk until there are no lumps (I find using a hand mixer works great).
5. Add zucchini and mix well.
6. Pour into a 9×13 pan. Bake at 350 degrees for 14-18 minutes. (It took mine 15 minutes to be done.)

Banana Bread
Ingredients

• 4 bananas (2½ cups mashed about)
• 4 eggs
• ½ cup coconut milk ( more if needed if batter is to
• 4 tablespoons coconut oil, melted ( use more if needed)
• ½ cup (75 grams) coconut flour
• ½ cocoa or cacao
• ½ teaspoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• pinch of sea salt

Directions
1. Grease one 9″x5″ loaf pan with coconut oil or use a muffin pan, preheat the oven to 350ºF.
2. In a large bowl combine the mashed bananas, eggs, coconut oil, vanilla extract and nut butter until fully combined. I used a wooden spoon.
3. Add the coconut flour, cacao, cinnamon, baking soda, baking powder, and sea salt to the wet ingredients and mix well.
4. Pour the batter into the prepared pan and spread it evenly.
5. Bake in the preheated oven for about 40 minutes if using a square pan, or 45 if using a muffin tin. A toothpick inserted into the center should come out clean. Baking times may vary.
6. Remove from oven and allow to cool on a wire rack for about 30 minutes.

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