RSS Feed

Tag Archives: no refined sugar

Summer’s End

Hi everybody- Long time no see!

Between being away up north in Magnetawan all last week with no access to internet (or showers, we might add…) and moving into our new house in London this week (also with no internet access yet- thank you Starbucks for your free wifi!) we have basically fallen off the face of the planet.  The blog planet, that is!

We have also done hardly any cooking over the past few days (unless you count thawing muffins in the microwave as cooking…) so we are seriously lacking in blog topics and recipes to share with you.  But being that it is the start of the new school year and we are currently feeling rather nostalgic about the summer, this is the perfect time to do a summer recipe recap post!

So, without further ado, we give you our favourite recipes from this summer…

DSCN5852

Blackened Salmon

DSCN5801

Slow-Cooker Pulled Pork

DSCN6286

Zucchini Pesto Noodles with Turkey Meatballs

DSCN6165

Strawberry Asparagus Corn Salad with Chicken

DSCN6204

Quinoa Pesto Tabouleh Salad

DSCN5972

Easy Greek Salad

DSCN6183

Basil-Sage-Arugula-Walnut Pesto

DSCN5891

Tzatziki Hummus

DSCN5936

No-Bake Chocolate Lavender Tart

DSCN6007

Chocolate-Peanut Butter Layer Cake

DSCN6123

Chocolate-Peanut Butter Rice Krispie Freezer Bars

DSCN6248

No-Bake Peanut Butter Banana Granola Bars

DSCN6267

Chocolate Peanut Butter Banana “Ice Cream”

DSCN6329

Peach Crumble Bars

So as you can see, we spent some time doing a little grilling this summer, enjoyed all the delicious fruits and veggies that summer has to offer, and apparently really enjoyed making chocolate-peanut butter-banana everything (which we honestly didn’t realize until writing this post- evidently we’re a little obsessed).

It was a fantastic summer and we’re sad to see it end, but we’re looking forward to a great 4th year here at Western University and another great season with the Mustangs!

Our posting may still be a little sporadic over the next little while as we continue to get settled in, but we’ll try to check back with everyone in a few days!

~twosaucysisters 

Just Peachy!

It’s August in Ontario. Know what that means?

Peach Season!

One of our absolute favourite times of year, especially living in an area that is well known for the peaches that grow here. We even have a festival specifically for them, where they serve the world’s best (yes, we said it) peach sundaes. In fact, the peaches here are so good that we only eat peaches this time of year. To buy some overpriced  picked-way-before-it’s-ripe peach that’s shipped thousands of miles and isn’t even that good of peach would be doing this magnificent fruit such injustice!

No, we will only eat fresh Ontario Peaches. Call us princesses, we don’t care!

We’ve made Peaches and Cream Baked Oatmeal, Fish Fingers with a Peach Dipping Sauce, a Peach Blondie Breakfast Parfait, Peach Pancakes a La Mode, Peach Raspberry Overnight Oats, Peach Salsa, Peach-Tomato Chutney and so much more! But for today’s post, we thought we’d play up the sweeter side of a peach…

DSCN6329So we made Peach Crumble Bars!

DSCN6322

Using an old date square recipe, we came up with a healthy treat that’s not only delicious, but actually stays together!

DSCN6331

Now don’t get us wrong, they are still Peach Crumble bars, meaning the crumb topping can get a little messy. Unlike many date square recipes we come across, however, they are not dry or overly sweet.

DSCN6333

This recipe took more than one trial to get right, and frankly, we’re proud of the results! The first time we made them, they were a little too salty and just a tad on the dry side – neither of which stopped our family from gobbling them up anyways! We knew that with just a couple minor tweaks here and there, they would be perfect!

DSCN6319So go buy yourself some fresh, local peaches and celebrate the season with a peachy treat! 🙂

Peach Crumble Bars

DSCN6329

Prep time: 20-30min
Bake time: 30-35min
Makes: 12 bars

Ingredients:

6 ripe, medium sized peaches
2 tbsp honey

1 1/2 c. whole wheat flour
1/2 c. ground nuts (we used almonds and walnuts)
2 c. oats
1/2 tsp ground cloves
1/2 tsp salt
1/3 c. + 1tbsp honey or maple syrup
1/2 c. + 1 tbsp coconut oil

Directions:

Pre-heat oven to 350 F.
Peel and slice the peaches. Toss with honey and set aside.
In a large bowl, combine all dry ingredients. Melt the coconut oil and combine with honey or maple syrup. Mix into the dry ingredients until there are no dry patches and you have a somewhat crumbly mixture.
Remove 2 cups of the crumble mixture and set aside.
Spread the remaining oat mixture in the bottom of a greased 9X9inch square baking pan. Using the back of a lifter/spatula, press the mixture firmly into the bottom of the pan. Pour the honeyed peaches over the top and spread evenly across the pan. Take the reserved 2 cups of oat mixture and sprinkle it evenly over the top.
Bake for 30-35min, or until the crumb begins to turn a golden brown.

~twosaucysisters

What’s your favourite way to enjoy fresh peaches?

**ps- we will be away all this week at Cross Country Training camp, so we apologize in advance if we do not respond to any comments/questions right away, we will be sure to read them as soon as we return!  Have a great week everybody!

Our First Blogiversary

Happy birthday to us!  Happy birthday to us!  Happy birthday Two Saucy Sisterrrrsss!  Happy birthday to us!

But wait a minute- it’s not our birthdays!

You’re right- it’s not.  Today is our 1-year blog anniversary!  It’s our blogiversary! 🙂

Yup, 1 year ago today is when we wrote our very first post.  Wow.  Can you believe its already been a full year?  Where has the time gone?

This year of blogging has been amazing!  We’ve learned so much over the past 12 months it’s hard to know where to begin.  For starters, we both had no idea how to design a blog or even sign up to create one.  We didn’t know anything about widgets, links, tags, or menus.  We knew nothing about how to promote our blog or how to increase page views.  In fact, we didn’t even know if people would be interested in what we had to say or if they would like our recipes at all!  And photography?  Don’t even get us started!  We think it’s safe to say that we’ve come a long way from taking poorly-lit, unedited photos on top of our stove.

While we still have a lot (and we mean a lot) of learning and improving to do, we’re really proud of how far we’ve come, and we’re so happy that we decided to make the jump from blog-followers to blog-writers!  So for now, it’s time to celebrate!  And what would a birthday celebration be without cake?

DSCN5991

We think we’ve made it very well-known that Chocolate and Peanut Butter is our favourite combo (remember these pancakes?), so naturally for our first blogiversary we had to make a Chocolate Layer Cake with Peanut Butter frosting! 🙂

DSCN6001

Of course, this is a healthy food blog, so this cake is made entirely from bran flakes and vegetables.

DSCN5992

Just kidding! But it is made with all healthy ingredients.

DSCN6008

So how exactly do you go about making a healthy cake, a food that uses sugar, butter and refined flour as it’s main ingredients?

DSCN6012

You start by making some simple substitutions, like whole wheat flour for white flour, for instance. Apple sauce is fantastic because it replaces oil and sugar at the same time. And of course, our favourite natural sweeteners, date paste and honey, fell into the mix as well.

DSCN6019

The other secret to a healthy cake is using some… unconventional ingredients. 😉

Almost all cakes call for butter to make them soft and tender, so we needed to find a healthy substitution that offered fat for tenderizing but not for artery clogging! The obvious (to us) solution? Avocado!

Yes. There is avocado in this cake.

DSCN6007

And then there’s the icing, because let’s face it- cake without icing is not cake.  It’s bread.  But to make healthy icing you need something make it thick and fluffy and give it some structure.  And what ingredient would be better suited to that job than chickpeas?

Yup.  Chickpeas.  We’re convinced that those little legumes were sent from Heaven to be incorporated into any and every recipe imaginable!

DSCN6015

So there it is then.  A delicious chocolate peanut butter cake to celebrate one fantastic year of blogging!  Thank you to everyone who follows us, reads our posts, makes our recipes and leaves us comments.  Thank you to all those who have liked us on Facebook, followed us on Twitter and Pinterest, and to all our family and friends who have supported us during this past year!  We really can’t tell you all how much we appreciate every comment, like, and share.

There will be some changes happening on the blog over the next couple months that we’re really excited about, and we’ll definitely keep you up-to-date as they happen, but all we can say is get ready for a new-and-improved Two Saucy Sisters!

For now though, it’s business as usual.  And chocolate cake 🙂

Chocolate Peanut Butter Layer Cake

DSCN6012

Prep Time: 15 minutes
Bake time: 25 minutes
Makes: 1 9-inch cake

Ingredients:

2.5 c. whole wheat flour
1/2 c. unbleached white flour
1/2 c. cocoa powder
2 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1/2 tsp salt

2 eggs
2 egg whites
1 ripe avocado
1 c. unsweetened apple sauce
1/2 c. date paste
1 c. milk of choice
1/4 c. maple syrup or honey or agave
1 tsp vanilla extract
2 tsp white vinegar

For the Icing:

1 19oz can of chickpeas, drained and rinsed
1 c. peanut butter (not all natural)*
1/4 c. milk
1/2 c. honey
1/2 tsp salt

2 tbsp semi-sweet chocolate chips (optional)
Crushed peanuts (optional)

Directions:

Pre-heat oven to 375 F.
In a large bowl, combine all dry ingredients. Using a stand mixer or electric beaters, beat eggs on medium-high speed. Add in avocado and beat until smooth. Add the rest of the wet ingredients and continue beating until fully combined.
Pour wet ingredients into the dry and gently stir, until just combined.
Spray two 9-inch circular pans with cooking spray and dust with flour. Divide batter evenly between the two pans.
Bake on the center rack for 25min, or until a toothpick inserted in the centre of each cake comes out clean. Allow to cool fully on a wire rack before icing. In a double boiler or microwave, melt chocolate chips and drizzle over the top. Sprinkle with crushed peanuts and serve.

Store covered in the fridge.

For the icing:

Put all ingredients into a food processor or high power blender and blend until smooth.

*We used the classic Skippy Peanut Butter. If you would like to use all-natural, you can, however the consistency will be drippier and you will have to adjust the sweetener and salt.

Tip: 

To help stack your two layers without the top one sliding off, turn the bottom layer upside down so it’s flat bottom is facing upwards.

~twosaucysisters

Our Favourite Combo

Before we get into today’s post, have you read yesterday’s post yet? No?!? Well, you probably should! It’s about an exercise and nutrition symposium that we attended on the weekend, and we talked about some of the points that a couple of the speakers made regarding the paleo diet, healthy living and weight loss. You should check it out! Now, to today’s post! 🙂

We have made it no secret in the past that our favourite flavour combinations are peanut butter chocolate, peanut butter banana, chocolate and banana, and peanut butter chocolate banana. There really isn’t anything better! We also have a friend who shares this opinion (the reason we’re friends, obviously :P), so back when he came to visit us for St. Patrick’s Day, we knew just what to make for post Sunday-Funday shenanigans – Pancakes!

DSCN5202

Peanut Butter pancakes…

DSCN5205

with vanilla-flavoured “ice cream” (aka banana soft-serve)….

DSCN5209

and a little bit of healthy chocolate sauce…

DSCN5211

try a lot of chocolate sauce! 🙂

DSCN5212

And a few peanuts on top for the crunch-factor!
Seriously, do we need to even finish this post?

DSCN5214

You see, we had a deal with said friend: He buys us a couple of drinks throughout the day, and we make him breakfast in the morning (though should the fact that we allowed him to tag along with us throughout the day and crash on our futon not be enough? Just kidding, Trev! 😉 ).

DSCN5216

Since he held up his end of the deal (perhaps too much) we obviously had to keep ours. But here at the Two Saucy Sisters house, when we promise someone breakfast, we don’t just make sure we have their favourite cereal and hand them a bowl and some milk, no sir! We came out firing on all cylinders – Peanut Butter Pancakes with Vanilla Banana Soft Serve and a healthy Chocolate Sauce.

DSCN5217

We think we did a pretty good job holding up our end of the deal, don’t you?

Peanut Butter Pancakes a La Mode

DSCN5212

Prep time: 10min
Cook time: 10min
Serves: 3

Ingredients:

For the Banana Soft Serve:

2 frozen bananas
1/2 tsp vanilla extract

For the Pancakes:

2/3 c. whole wheat flour
1/3 c. peanut flour
1 tsp baking powder
1/2 tsp baking soda
dash salt
2 tbsp peanut butter
1 whole egg
1 egg white
2 tbsp honey
1 c. milk of choice
1/2 tsp vanilla

For the Chocolate Sauce: (based off of Heather at Kiss My Broccoli)

3 tbsp unsweetened cocoa powder
2 tbsp maple syrup
1/2 tsp vanilla
4-5 tbsp water

Directions:

Slice your frozen bananas (if not already sliced) and add to food processor or high powered blender. Add vanilla and blend until smooth. Place in the freezer until everything else is ready to serve.

Pre-heat pancake griddle or frying pan.
In a medium sized bowl, combine all dry ingredients. In a smaller bowl, combine the wet. (Optional: separate egg whites and beat until they form a stiff peak and fold into batter after wet and dry have been mixed for a fluffier end result).
Pour wet into dry and mix until just combined.
Spoon batter onto griddle and flip once bubbles form on the surface and bottom of pancake is lightly browned, about 2-3 minutes per side.

Combine cocoa powder, maple syrup and vanilla. Add water a tablespoon at a time until it reaches the consistency that you desire!

Scoop banana soft serve and place over each person’s pancake stack. Top with chocolate sauce and peanuts, if desired.

~twosaucysisters

What food (breakfast or otherwise) do you make when you have a house guest?

Gruffins?

So often, we talk about how one of the key concepts to eating well is being prepared. Thinking about your day, where you’re going to be, will there be healthy food available to you or should you bring your own, etc etc.

We’ve also mentioned before how one of the things we tend to have difficulties with is snacks. We are often on campus from the morning until we come home from practice in the evening, or in the summer time we may be at work for several hours, and bringing enough can be a problem. Our coach always tells us “Bring snacks with you everywhere!” , can he couldn’t be more right! If you don’t bring your own snacks, than you are at the mercy of whatever is available, which often is not very good in terms of your health. Here on Two Saucy Sisters, we try to come up with plenty of easy, grab-and-go snack recipes, because we know how difficult it can be to bring healthy food with you everywhere!

Things like our Chocolate Chip Lentil Granola bars, Chai Spiced Everything Mini Muffins,  Fig Newtons, and Fruit and Nut Energy Bars are all easy to prepare and easy to pack, throw in a bag or purse and take with you!

Of course, we’re always experimenting and making new snacks (after all, new is always better, right? 😉 ). With that, we bring you our latest creation, Cinnamon Apple Bars!

DSCN4959

A slightly dense, slightly fluffy, muffin bar! They’re great for when you can’t decide if you want a muffin or a granola bar. So we guess you can call them muffola bars? Or how about Gruffins?

Mmmm better not

The apple slices leave the very top prevent them from being dry, and frankly we just like the way they look!

DSCN4960

These hearty, flavour-packed bars are just the thing to tie you over between meals and keep you satisfied!

Happy [healthy] Snacking! 🙂

Cinnamon Apple Bars

DSCN4959

Prep time: 10min
Bake time: 30min
Makes: 9 bars

Ingredients:

2 c. whole wheat flour
2 tsp cinnamon
1 tsp baking poweder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp nutmeg
1 egg
1/4 c. milk
1/4 c. apple juice
3/4 c. unsweetened apple sauce
1/3 c. date paste
1/2 c. raisins
1 apple, sliced

Directions:

Preheat oven to 350 F.
Grease an 8x8inch baking pan.
In a large bowl, combine dry ingredients. In a separate bowl, combine the wet ingredients, excluding the apple.
Add the wet to the dry and stir until just combined.
Pour the batter into the pan and spread evenly. Place apple slices on top, pressing them in slightly.
Bake for 30min, or until a toothpick inserted in the centre comes out clean.

~twosaucysisters

What are some of your favourite snacks to pack for the day?

The Understudy of Breakfasts

You love pancakes.  We love pancakes.  Everyone loves pancakes!

But you know what?

The popular, well-loved, highly sought-after breakfast staple has a sister.

And her name is waffle.

DSCN4599

Waffles are like the Casey Afflecks, Solange Knowles, and Michael Bacons of the world.  You know who we’re talking about- the one who is equally as talented, but is never able to get out from under the shadow of their more-famous sibling.

Well today we are putting a stop to this madness, and we’re starting with chocolate cornmeal waffles.

DSCN4601

Covered in sweet slices of banana and soaked in chocolate peanut butter sauce- with the added dollop of peanut butter, of course! 😉

DSCN4608

Don’t let the cornmeal scare you away.  If you don’t like cornmeal, you will still love these waffles!  The cornmeal is just there to add lots of crispiness to the waffle, but you can’t actually taste it at all!

Now, all this being said, we will be the first to admit that we are not saints.  We have made several pancakes recipes before and expressed our love for them time and time again.  The fact that this is only our first waffle recipe demonstrates our lack of appreciation for the less-celebrated breakfast item.

But we are making it our goal to give waffles the spotlight they deserve!  So go dust off those waffle irons, people!  It’s time for waffles to take back breakfast! 🙂

Peanut Butter and Chocolate Cornmeal Waffles

DSCN4599

Prep time: 10min
Cook time: 10min
Serves: 2

Ingredients:

1/3 c. cornmeal
1/2 c. flour
2 Tbsp cocoa powder
1 1/4 tsp baking powder

1 egg+ 1 egg white
1 c. milk
1 Tbsp maple syrup
1 tsp vanilla extract

For the Chocolate-Peanut Butter Sauce:

1 Tbsp peanut flour
1 Tbsp cocoa powder
1/2 Tbsp maple syrup
water

Directions:

Pre-heat your waffle iron.
Combine dry and wet ingredients in separate bowls. Mix the wet into the dry until just combined. Spoon/pour batter over waffle iron, making sure that you have an even covering of the entire iron. Close the lid and allow to cook for 3-4 min (you want to cook it longer to ensure that the waffle is crispy, if you like a softer waffle than 2-3min will be good enough.), or until waffle is nicely browned and crisp.
For the sauce, combine first 3 ingredients, then slowly add small amounts of water at a time, mixing thoroughly, until you have reached your desired constistancy.
Arrange waffles on your plate, top with sliced banana, peanut butter and yogurt, if desired. Pour sauce over top and enjoy!

*If you make extra or have left-over waffles, freeze them! When you want to have them again, just pop them in the toaster for a few minutes. Home-made toaster waffles=AWESOME.

~twosaucysisters

Where do you stand- pancakes or waffles? We are willing to split our time between both. 😉

When Winter Bites

Last weekend was beautiful.  The sun was shining and it was 11 degrees oust side.  In fact, it was so nice that we were cooling down after our race in shorts and t-shirts!

This weekend?  It’s cold and snowy.  Can we have last weekend back, please?

Oh well, all good things must come to an end, I suppose.  And when old man winter comes knockin’, there’s only one thing you can do…

DSCN4564

Make warm, comforting desserts, of course! 🙂

Warm and comforting desserts come in all shapes and sizes, but today we decided that single-serving apple crisps were just what we needed to chase out the cold.

DSCN4574

These little apple crisps are great for a number of reasons:

1. They’re a snap to prepare- just a few minutes in the microwave and a quick hit under the broiler and they’re all yours!
2. They require only 7 ingredients (if you count water as an ingredient), most of which you probably have in your kitchen right now.
3. They require no special equipment whatsoever.
4. They’re healthy (are you surprised?)

DSCN4569

Did I mention that they’re packed with tender cooked apples and plump juicy raisins that have been coated in a generous helping of cinnamon and nutmeg, and topped with a sweet and crispy oat crust?

Oh, and they’re delicious 🙂

DSCN4565

Old Man Winter, do your worst.

Single-Serving Apple Crisp

Prep: 5 min
Cook: 6 min
Serves: 2 (can easily be halved and made for 1)

Ingredients:

1 apple, cored and diced (we left the peel on)
2 tbsp raisins
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp water

1/3 c. rolled oats
2 tbsp date paste or maple syrup (or a combination of both- we used both)
1 tbsp walnuts (optional)

Directions:

Toss your diced apples and raisins in the cinnamon and nutmeg.  Separate into two small ramekins and add the water to each ramekin (this is to help steam the apples).  Microwave on high for 1 minute.

Preheat your broiler to 500F

Meanwhile, mix the oats with the date paste or maple syrup until fully combined.  Divide the oat mixture evenly on top of each ramekin.  Put back in the microwave for 3 minutes.

When the ramekins are done in the microwave, top with walnuts (if using) and place on a cookie sheet.  Place under the broiler for 2 minutes, watching carefully so that they do not burn! The oats should be browned and slightly crispy.

Remove from the oven and allow to cool for a few minutes.  Top with yogurt, banana soft serve, frozen yogurt, or ice cream, if desired.

~Brittany@twosaucysisters

How do you fight off the winter chill?  We also enjoy soups, stews, oatmeal, hot chocolate, tea, coffee, lates… you get the picture! 😉