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    Blueberry Banana Bliss Smoothie

    This time of year is always filled with good food, holiday dinners, and social gatherings. It can be tricky to eat healthy with all of the sweet treats around. This blueberry banana smoothie recipe is easy to make, and so much healthier. It will satisfy your sweet tooth cravings with the honey, banana and plum, all while giving you the nutrients you need to start your day off right!

    Adding flax seeds to your smoothie is a healthy way to add fiber and omega-3 fatty acids to your diet and it will keep you fuller for a longer period of time. The fresh blueberries in this recipe gives added flavor to the smoothie. According to, new research has emerged with evidence that blueberries can improve memory with the consumption of 2 – 2.5 cups each day. Did you know even frozen blueberries do not lose its antioxidants?

    The best part is, your kids will love it, and they won’t even know that it is packed with antioxidants, vitamin C, and potassium! After all, they do say fruit is nature’s candy!


    Prep time                            Cook time                           Total time

    10 mins                                 5 mins                                   15 mins


    • 1 ½ banana, cut into 2-inch pieces
    • 1 plum, remove seed and cut in half
    •  ½ cup blueberries
    • ½ cup strawberries (or blackberries)
    • 1 teaspoon flax seeds
    • ½ teaspoon honey (optional)
    •  2 tablespoon Greek yogurt (optional)
    •  2 cups water


    Wash the fruits and cut up the banana and plum.

    Place the banana, plum, blueberries, strawberries, flax seeds, honey, yogurt, and water in the blender.

    Blend on high until smooth. Add ice to glasses and serve immediately.


    Serves: Makes 2-3 medium smoothies

    Tasty Ghana Rock Buns

    The wind carries an ever slight chill, a reminder that summer and her beautiful weather departs as Autumn has arrived. Late morning sunrise and rain drizzles from the sky, a subtle hint of Autumn slowly settling in for the next few months and breathing new life into old rhythm.

    Last weekend, in my haste to enjoy a light wholesome snack and after a visit from a wonderful guest from Ghana, I found inspiration to make one of my old time favorites – the Ghanaian rock buns; also known as rock cakes or scones.  They bring back happy childhood memories and I promise you they are delicious and tasty! To me, rock buns are the perfect snack. You may serve them for breakfast on their own, with milk, coffee, or tea. This recipe has been modified from the traditional version. You can also mix it up by adding pumpkin pie spice to the recipe to make each nibble a celebration of the new season.


    Prep time            Cook time           Total time 10 mins                 20 mins                 30 mins Serves: Makes 12-14 rock buns


    • 3 cups all purpose flour
    • 5 teaspoon baking powder
    • 1/4 cup brown sugar
    • 1/4 cup white sugar
    • 1/2 teaspoon nutmeg
    • 1/2 teaspoon salt
    • 1 teaspoon pumpkin pie spice (seasonal)
    • 1-2 teaspoon grated lemon zest (optional)
    • 1 teaspoon flax seeds
    • 1 egg (beaten)
    • 1 cup of milk
    • 3/4 cup of butter (1 stick and a half)
    • 1/3 cup of dried fruits
    •  1/4 cup milk (for coating)


    • Preheat your oven to 350 degrees F (175 degrees C)
    • Grease your muffin pan or baking sheet
    • Combine your dry ingredients – flour, baking powder, nutmeg, salt, lemon zest, and flax seed (pumpkin pie spice is optional)
    • Add butter to the mixture. Mix it well until you have a bread crumb texture, then add your brown and white sugar.
    • In a separate bowl, mix your egg and milk. Slowly stir this into the flour mix until it is moistened.
    • Put a 1/4 cup full in the muffin pan. If you want these rock buns different from plain scones, add a 1/3 cup of dried fruits like raisins. You can also mix it up with coconut or chocolate chips.
    • Bake for 18-20 minutes. A few minutes before the rock buns are ready, coat them with milk to give the top a golden brown color.

    Please leave a comment. I would love to hear from you!