say yes to heaven🌼

Ingredients

1 large banana, peeled, sliced, and frozen

3 Tablespoons unsweetened cocoa powder

6 oz Chobani 0% Greek yogurt (or 2%, flavored or unflavored)

3/4 cup skim milk (or your favorite kind of nondairy or dairy milk)

1 Tablespoon honey, maple syrup, or agave

1 Tablespoon peanut butter (any kind you like)

Instructions

Make sure you have a strong, powerful blender that will blend up the frozen banana.

Put all of the ingredients into the blender, in the order listed, and blend on high until thick and smooth. I would start with only 2 Tablespoons of cocoa powder, blend, and then add 1 more for a stronger chocolate taste. You may need to stop and stir/scrape down the sides of the blender a few times.

Drizzle glass with 1 teaspoon of chocolate syrup (optional) and enjoy!

Notes

So many ways to play around with this simple smoothie! If you prefer a less sweet smoothie, you can leave out the honey. Add more peanut butter for a stronger peanut butter taste. Add more milk to make the smoothie thinner, if desired. Add 1 cup of your favorite greens for added nutrition.

Cod Au Gratin

Ingredients:

1 1/2 lbs cod fillets (deboned and skinned)

pinch salt

1 Tbsp canola oil

1 yellow onion peeled and diced

3 Tbsp butter plus 2 Tbsp for crispy breadcrumb topping

3 Tbsp flour

2 cups milk

1/2 tsp salt

1 Tbsp lemon zest

1/2 tsp freshly ground black pepper plus more for topping

1 tsp dried oregano

1 cup breadcrumbs

1 cup Parmesan cheese grated

2 cups cheddar cheese grated

Preheat the oven to 375°F (190°C).

Cut cod into bite-sized chunks and place in a casserole dish and season with a little salt. (Note: If using frozen cod, make sure to thaw completely and pat dry with a paper towel to remove excess moisture.)

In a saucepan, heat canola oil on medium heat, add the onion and cook until just softened around 5 minutes.

Add the 3 Tbsp (45 mL) of butter to the onion and melt, add 3 Tbsp (45 mL) of flour to make the roux. Slowly add 2 cups (500 mL) of milk to thicken and make a sauce.

Once thickened, add 1/2 tsp (2 mL) salt, lemon zest, 1/2 tsp (2 mL) pepper and 1/2 tsp (2 mL) oregano and stir to combine. Then add 1/2 cup (125 mL) of the grated parmesan and 1/2 cup (125 mL) of cheddar cheese. Mix.

Pour sauce over the cod and make sure it’s fully coated.

To make crispy breadcrumb topping: melt 2 Tbsp (30 mL) butter in the microwave. In a medium bowl, add melted butter to breadcrumbs, then stir in half the remaining cheeses (about 1 cup/250 mL).

Use remaining 1 cup (250 mL) of cheeses to cover the cod and sauce. Top with breadcrumb mixture and sprinkle with more black pepper and 1/2 tsp (2 mL) of oregano.

Bake for 40 minutes or until brown and bubbly.