Banana Peanut Butter Frozen Yogurt

I’m thinking positively that spring will arrive soon and that summer is around the corner. This is a delicious alternative to store bought ice cream. All natural and healthy. Make it with the kids or as a secret late night snack!


  • 2 frozen bananas
  • 1 cup yogurt (or 1/2 cup Greek yogurt and 1/2 cup milk)
  • 3/4 cup peanut butter (or your favourite but butter)
  • 1/2 cup chocolate chips


1. Place bananas, yogurt, peanut butter, and milk in a blender and blend/pulse until smooth and no more frozen banana chunks remain.

2. Scoop into a plastic container and stir in the chocolate chips. Cover and freeze for 30-45 minutes for soft-serve consistency. I find it helps to stir half way through freezing.

(Alternatively, freeze solid and then uncover and heat in the microwave 45 seconds at a time on 50% power until scoop-able.)



Natural Groove Gal


Kimchi-Fried Grains

If you love kimchi or simply just some spice in your fried rice, give this a try! The original recipe called for a fried egg on top but I switched it up with some stir fried chicken thigh pieces.

Kimchi- Fried Grains (adapted from Bon Appetit Magazine – April 2018 p.68)


  • 3 chicken thighs, cubed and cooked
  • ½ cup kimchi, plus 3 Tbsp. juice from jar
  • 4 scallions, chopped
  • 2 Tbsp. extra-virgin olive oil
  • 1 medium carrot, peeled, cut into matchsticks
  • Handful of kale, chopped, stems removed
  • 2 cups cooked grains (such as farro, spelt, quinoa, or barley)
  • 2 tsp. soy sauce
  • 1 tsp. toasted sesame oil
  • sesame seeds for garnish (optional)


1. Squeeze kimchi over a small bowl to catch juices. Add juice from jar to make up 3 Tbsp. and set aside. Chop kimchi; set aside. Cut dark green tops from scallions and thinly slice; set aside. Thinly slice white and pale green parts and set those aside too.

2. Heat olive oil in a large nonstick skillet over medium-high. Add carrots, and cook, tossing often, until slightly softened, about 2 minutes. Add reserved white and pale green parts of scallions and kimchi and cook, tossing often, until scallions are just golden, about 3 minutes.

3. Add grains, cooked chicken, soy sauce, sesame oil, and reserved kimchi juices; cook, tossing, until grains are slightly softened, about 2 minutes.

4. Top with sesame seeds (if using), and reserved scallion tops. Serve and enjoy!


Natural Groove Gal

West African Peanut Soup

Another great Pinterest find. I was drawn to the uniqueness of the dish. Very interesting – and absolutely delicious!

West African Peanut Soup (original recipe by Cookie and Kate)


• 6 cups low sodium vegetable broth

• 1 medium red onion, chopped

• 2 tablespoons peeled and minced fresh ginger

• 4 cloves garlic, minced

• 1 teaspoon salt

• 1 bunch collard greens (I used kale), ribs removed and leaves chopped into 1-inch strips

• ¾ cup unsalted peanut butter (chunky or smooth)

• ½ cup tomato paste

• Hot sauce of choice (I used Sriracha)

• ¼ cup roughly chopped peanuts, for garnish (optional)


1. In a medium Dutch oven or stock pot, bring the broth to a boil. Add the onion, ginger, garlic and salt. Cook on medium-low heat for 20 minutes.

2. In a medium-sized, heat-safe mixing bowl, combine the peanut butter and tomato paste, then transfer 1 to 2 cups of the hot stock to the bowl. Whisk the mixture together until smooth, then pour the peanut mixture back into the soup and mix well. Stir in the collard greens and season the soup with hot sauce to taste.

3. Simmer for about 15 more minutes on medium-low heat, stirring often. Serve over cooked rice if you’d like, and top with a sprinkle of chopped peanuts.



Natural Groove Gal

Creamy Vegan Chocolate Pudding

I made a vegan dessert to finish off our challenge. You can check out the other recipes I tried below:

Vegan Meatballs

Vegan Mayonnaise

Vegan Dumplings

Creamy Vegan Chocolate Pudding (original recipe from So…Let’s Hang Out)


  • 1 can full fat coconut milk
  • 1/2 cup unsweetened cocoa powder
  • 1/3 cup maple syrup
  • pinch of salt
  • 1 tbs vanilla extract
  • Chopped walnuts (optional)


  1. Add coconut milk and maple syrup to a medium saucepan. Sift in cocoa powder and whisk the mixture together until it’s fully combined. Add in salt and vanilla extract and whisk some more.
  2. Bring mixture to a boil over medium heat. Once it comes to a boil, turn it down and allow the mixture to simmer for fifteen minutes while whisking frequently. Your mixture is going to begin to thicken. It won’t be the same consistency that you see in the pictures above until it cools.
  3. Remove the pot from the heat and allow your pudding to cool at room temperature, whisking occasionally.
  4. Once it has cooled down significantly, move it to an airtight container or serving ramekins (adding walnuts if you wish) and place it in the refrigerator. Allow your mixture to chill completely before serving. This might take a few hours.



Natural Groove Gal

Vegan Challenge – Crispy Veggie Wontons

I discovered a meat alternative for this recipe using vital wheat protein which I used to add the “ground meat” to the recipe.

This yummy original recipe is from Cilantro & Citronella.


  • 25 vegan wonton wrappers
  • 2 tablespoons oil, divided
  • 1/2 onion, chopped
  • 2 cloves of garlic, minced
  • 1 tablespoons minced ginger
  • 3/4 cup chopped mushrooms (can be a mix of shiitake and white button)
  • 3/4 cup “ground meat” *see note*
  • 1 cup shredded cabbage and carrots (I used bagged coleslaw mix)
  • 1/2 cup chopped green onions
  • Salt and pepper to taste
  • 1 teaspoon sesame oil
  • Water for steaming

For the Dipping Sauce:

  • 1/4 cup soy sauce
  • 2 tablespoons rice vinegar
  • Green onion, chopped (optional)


I used this brand of “ground meat” and it worked very well with the Thai Ginger flavour!


1. Heat 1 tablespoon of oil in a large pan over medium-high heat. Add the chopped onion and white parts of the green onions and fry until softened. Add the garlic and ginger and fry until fragrant – about 2 minutes. Add the mushrooms and fry for a further 5 minutes or until soft and beginning to brown. Add the carrot, cabbage, green parts of the green onion, salt and pepper and fry, stirring, until the cabbage is soft but not limp – about 2 to 3 minutes. Remove from heat and stir thorough the sesame oil. Allow to cool on the counter or in the fridge.

2. Once cool, assemble your potstickers. Place a small teaspoon of the filling in the centre of a wonton wrapper. Wet the edges of the wrapper with water. Fold the wrapper over the filling and pinch the edges together to seal. Place them upright on a platter.

3. Heat 1 tablespoon of oil over medium-high heat in a large pan. Add the potstickers and fry until browned on the bottom – 1 to 2 minutes. You may need to work in two batches if not all your potstickers fit in the pan. Add 1/4 cup of water, cover the pan and reduce heat to medium. Allow to steam until the tops are tender and the water has evaporated – about 2 to 3 minutes. Uncover the pan and flip the potstickers onto their sides to brown on each side (optional). Remove to a serving dish.

4. In a bowl combine the soy sauce, rice vinegar and chopped green onion to make a dipping sauce and serve alongside the potstickers.



Natural Groove Gal

Next Week: Creamy Vegan Chocolate Pudding

Vegan Challenge – “Mayonnaise”

I have discovered the magic ingredient used among many vegans….Aquafaba a.k.a. Chickpea (or any other bean) water. Whether you’re cooking or baking, aquafaba has similar consistency of egg/egg whites. Hence…vegan mayo!

Vegan “Mayonnaise” (original recipe herefrom the New York Times)


• 1/4 cup Aquafaba (1 can of chickpeas will yield about 1 cup)

• 1 teaspoon white vinegar

• ½ teaspoon fine salt

• ½ teaspoon sugar

• 1 teaspoon lemon juice

• 2 teaspoons Dijon mustard (or mustard powder)

• ¾ cup sunflower oil


1. Drain the chickpeas, reserving the bean liquid. (Save chickpeas for another use.) Measure out 1/4 cup of the bean liquid (aquafaba) in a large glass measuring cup. Add vinegar, salt, sugar, lemon juice and dry mustard.

2. Using an immersion blender, mix until combined. With the blender running, very slowly drizzle in the oil in a thin stream. It should take at least 5 minutes to add all of the oil. The mixture will emulsify and thicken.



Natural Groove Gal

Next week: Crispy Veggie Wontons

Vegan Challenge – Korean BBQ “Meatballs”

So we are pretty much vegan except for honey. Initially we had said we’d allow ourselves a bit of eggs and yogurt but we decided to go all out. My granola bars have honey so we agreed to keep that.

Here’s one of the recipes I tried this week keeping in line with our 30 Day Vegan Challenge. I finally found a vegan “meat” recipe that actually closely nails it on texture – and let’s face it the flavours can always be created but the TEXTURE is the tricky part!!

Meatless Meatballs (original recipe by Oh My Veggies)


• 7 ounces extra firm tofu (half of a 14 ounce package), drained

• 1 1/4 cups panko breadcrumbs

• 1/2 cup chopped walnuts

• 1/2 cup diced onion (about 1 small onion)

• 2 garlic cloves, minced

• 1 1/2 teaspoons freshly grated ginger

• 2 tablespoons unflavored nut milk

• 2 tablespoons soy sauce

• 2 tablespoons rice vinegar

• 1/2 teaspoon liquid smoke

• 1 tablespoon ground flaxseed

• 1 teaspoon black pepper


1. Preheat the oven to 375°F and lightly oil or spray a baking sheet.

2. Start by making the tofu meatballs. Place the tofu, panko breadcrumbs, walnuts, onion, garlic, ginger, milk, soy sauce, vinegar, liquid smoke, flaxseed, and black pepper into the bowl of a food processor fitted with an S-blade. Pulse until the ingredients are finely chopped and well-mixed, being careful not to overdo it!!

3. Roll the mixture into 1 to 1 1/2 inch balls (you should get about 20) and arrange them on the prepared baking sheet. Lightly spray or brush the balls with a thin coat of oil.

4. Place the baking sheet into the oven and bake for 30 minutes, until lightly browned, turning the meatballs about halfway through baking.

5. While the balls are baking, heat up whatever sauce you’re using. When ready drizzle sauce over balls to desired taste (have some extra on the table too if you want) **DO NOT TOSS! The heated sauce may break up the balls**

6. Serve with rice and veggies or whatever you want! “Meatball” subs, “meatball” pasta…the list goes on.



Natural Groove Gal

Next Post: Vegan Mayo