Gluten Free Banana Bread

Banana Bread is one of my absolute favourite treats! This simple recipe allows you to still enjoy baked goods, just without the Gluten & Refined Sugar.



  • 1 Cup Coconut Flour
  • 1 Tbsp Cinnamon (You can use less if you like)
  • 1/2 Tsp Baking Soda
  • 1/4 Tsp Salt


  • 3 Very Ripe Bananas
  • 4 Eggs
  • 3 Tbsp Butter + 3 Tbsp Coconut Oil – Melted
  • 1 Tbsp Vanilla Essence



  1. Preheat your oven to 180 C.
  2. Grease a bread pan & line with grease-proof paper.
  3. In one bowl (Wet Ingredients), smash the bananas using a fork until smooth. Add the Eggs, Butter + Oil mix and Vanilla essence. Mix well.
  4. In another bowl (Dry Ingredients), mix together the Coconut Flour, Cinnamon, Baking Soda and Salt.
  5. Pour the dry ingredients into the wet bowl and mix well.
  6. Spoon the mixture into the bread tin and place in the oven to bake for 45 minutes (I sometimes leave it for an extra 5 minutes).
  7. Use a cake poker / knife to check if the loaf is set.

Allow to cool completely before placing in an airtight container and storing in the fridge (It goes moldy if you don’t keep it in the fridge)

Spread with butter to help balance out the ‘dryness’ often experienced with coconut flour.



‘Healthy-Tasting’ Superfood Smoothie

This ‘Healthy-Tasting’ Smoothie is packed with superfoods! It’s no Chocolate Milkshake but when enjoyed cold, this healthy drink leaves you feeling light and refreshed.

  • Strawberries: One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.
  • Apples: Are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
  • Spinach: Is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.
  • Whey Protein Powder: Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.
  • Cinnamon: Is rich in antioxidants which have anti-inflammatory properties. Cinnamaldehyde, the main active component of cinnamon, may help fight various kinds of infection.
  • Ground Flaxseed: (Also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
  • Chia Seeds: Are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.
  • Goji Berries: Are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A.


  • 1/2 Cup Frozen Strawberries
  • 1/2 Golden Delicious Apple – Chopped into smaller chunks, with skin
  • 1/2 Cup Rinsed Baby Spinach
  • 2 Tbsp Whey Protein Powder (Or Lactose free alternative)
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Ground Flaxseed
  • 1 Tsp Chia Seeds
  • 1 Tbsp Goji Berries
  • 1/2 Tsp Vanilla Powder (I’ve only found this one from Woolworths)
  • 1 Tsp Xylitol
  • 1 Cup Cold Water
  • 1/2 Cup Ice Cubes


  • Place all the ingredients, starting with the liquid first, into your blender. Blend until smooth.

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Banana Oat Nut Butter Breakfast Smoothie

A delicious, nutritious & easy breakfast smoothie recipe, perfect to “blend & go” on a busy morning.


  • 1 ripe Banana (You can use fresh or frozen – I chopped mine up & froze it the night before)
  • 1/4 Cup Oats
  • 1/2 Cups Milk (You can also use water/soya milk/almond milk etc.)
  • 2 Tbsp Macadamia Nut Butter (I used this one from woolworths. Feel free to use any other nut butter)


  • I put the milk and oats and nut butter in my blender jug and in the fridge the night before to soak but you can make it without soaking your oats.
  • Add all of the ingredients to your blender – liquids first – and bend until smooth.

Sugar free Fern: Banana Smoothie Sugar free Fern: Banana Smoothie Sugar free Fern: Banana Smoothie Sugar free Fern: Banana Smoothie

Muesli (A.K.A. Granola)

A simple & quick Muesli/Granola Recipe to keep your plain yogurt company & to satisfy you at Breakfast time. Sugar & Gluten Free of course!


  • 2 Cups Oats (You can buy Gluten free Oats from Dischem)
  • 1 Cup Mixed Raw Nuts &/ Seeds (I used Almonds + Macadamias + Seed Mix)
  • 1/3 Cup Goji Berries / Cranberries (Keep separate & add these to the muesli after baking as they burn easily and then don’t taste too good)
  • 1 Tsp Cinnamon
  • 2 Tbsp Xylitol (Or Sweetener of Choice)
  • 1/3 Cup Coconut Oil (I use Crede Organic Virgin Coconut Oil available at Woolworths)


  1. Line a baking tray with grease-proof paper and preheat oven to 160C.
  2. Combine all of the ingredients (Keep Goji Berries aside) in a large bowl.
  3. Melt 1/3 Cup Coconut oil in the microwave (30 seconds) and pour into the bowl of ingredients. Mix well.
  4. Spread the Muesli over the baking tray evenly.
  5. Bake in the oven for 10 minutes, then remove & stir up the mixture. Bake for a further 5-10 minutes.

Sugar Free Fern: Muesli Recipe Sugar Free Fern: Muesli Recipe Sugar Free Fern: Muesli Recipe Sugar Free Fern: Muesli Recipe Sugar Free Fern: Muesli Recipe

Pumpkin Bars


  • 1 + 1/2 cups Pumpkin Puree (See recipe below)
  • 3/4 cup Coconut Flour (Available from Dischem for R48)
  • 1/4 cup Xylitol (Available from Dischem)
  • 1 + 1/2 tsp Ground Cinnamon
  • 3/4 tsp Ground Ginger
  • 1/4 tsp Ground Cloves
  • 3/4 tsp Baking Soda
  • Pinch of Salt
  • 2 Large Eggs
  • Butter / Coconut Oil for greasing the baking dish

Adapted from this Recipe

Pumpkin Bars Method:

  1. Preheat the oven to 180C and grease a 27.5 X 18 cm baking dish well with butter or coconut oil (I used Coconut Oil).
  2. Combine all of the ingredients in a large mixing bowl, and stir well until smooth.
  3. Transfer the mixture to the greased baking dish, and use a spoon to smooth the top.
  4. Bake at 180C for 40-45 minutes, or until the edges are golden and the center is firm.

    Allow to cool completely before slicing into treat sized bars.

    Store in in the fridge for up to a week.


Sliced Treat Size Afternoon Snack

Pumpkin Puree:

This will make more than 1+1/2 cups – I froze the leftovers in 1/2 cup servings to use in other recipes later.



  1. Preheat oven to 180C.
  2. Spread diced pumpkin out on a baking tray and cover with tin foil. Place into the oven and bake for 30 minutes.
  3. After the first 30 minutes, remove the tin foil and return to the oven for a further 30 minutes (1 hour total cooking time or until tender).
  4. Allow the roast pumpkin to cool off a bit before transferring to a food processor. Blend until pureed.

Roast Pumkin

Buttermilk Rusks


  • 1kg Gluten Free Flour (Nature’s Choice Cake Flour Gluten Free @ R41.95 from Dischem –
  • 5 tsp Xylitol
  • 2 tsp Raw Honey
  • 250g Butter
  • 3 Eggs
  • 333ml Buttermilk


  1. Preheat oven to 150 degrees Celsius.
  2. In a Kenwood Mixer (Or other mixer) soften the butter and add the Xylitol.
  3. Add the Flour to the mixer in 3 stages until all combined. Then stop the mixer and use your hands to rub the butter into the flour.
  4. Change to the dough hook attachment on your mixer. Make a well in the center of the mixture and add the eggs, buttermilk and honey.
  5. Mix until the a dough has formed and all ingredients are fully combined.
  6. If you want sliced rusks: use spray & cook (or butter) to grease a shallow baking tray (about 3-5 centimeters deep); press dough into the tray.
  7. If you want chunky rusks: roll the dough into balls or rolls and place in a baking dish with edges.
  8. Bake in the oven at 150 degrees Celsius for 30-40 minutes until golden and the cake poker comes out clean.
  9. Remover from the oven. If you are making sliced rusks, cut the rusks into the desired size and remove from the baking tray and place on a wire cooling rack. If you are making chunky rusks remove from the baking tray and place on a wire cooling rack.
  10. Turn your oven down to 70 degrees Celsius and place the wire rack onto a baking tray and put into the oven. Leave the oven door open slightly to allow for air flow and bake (to dry out) for 3 hours until the rusks are dry and crispy (like a rusk).



Ingredients 2
Ingredients 2

Sliced & Chunky

Wire Rack

After 3 hours drying

Recipe adapted from: There can be only Juan