Spag Bol with Zucchini noodles – my personal favourite

Spaghetti Bolognese is definitely comfort food. I can’t make it as well as my mom but still, it’s pretty good! I like to lighten it up with swapping out pasta for baby marrow noodles.

Serves 4, Takes about 30 minutes

What you’ll need:

  • 500gr beef mince (or 1 tin lentils for meat free version)
  • 1 chicken stock cube
  • 4 chopped tomatoes (or 1 tin diced tomatoes – preferably organic)
  • 1 brown onion, finely diced
  • Extra Virgin olive oil
  • 1 tsp oregano
  • 1 minced garlic clove
  • Salt & Pepper to taste
  • Baby marrow (zucchini) noodles (Make your own or buy ready made)

Lets get cooking:

  1. Saute chopped onion in E.V. Olive Oil until soft & golden.
  2. Then add the mince and brown. Break the mince up with your spoon or spatula so there aren’t any large chunks.
  3. Once mince has browned, add the tomatoes, oregano, garlic, and crumble in the chicken stock cube. Stir until combined.
  4. Allow to simmer for 10-15 minutes – stir occasionally.
  5. Use a vegetable spiralizer or mandoline slicer to make your baby marrow (zucchini) noodles (or buy ready made from woolworths).
  6. Place noodles into a microwaveable container with a lid and microwave for 3 minutes – allow to sit in the container for a further 2 minutes before serving.

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Banana Oat Muffins

Banana Oat Muffins are a great ‘make-ahead’ treat to pack in with your lunch; enjoy as a quick breakfast snack or have with a cuppa tea.

Banana Oat Muffins

Makes about 24 cupcake size or 12 muffin size

Ingredients:

Dry

  • 1 Cup Rolled Oats (Used certified gluten free oats if Gluten Intolerant – they’re available from Dischem)
  • 1/4 Cup Oat Bran
  • 1 1/2 Cup Oat Flour (To make Oat Flour: Place oats into a food processor & blitz until it becomes a powder)
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Nutmeg
  • 1/2 Tsp Salt
  • 2 Tsp Baking Powder
  • 1 Tsp Baking Soda
  • 1/2 Cup Xylitol (Optional – I used 1/2 Cup but next time I’m only using 1/4 Cup if any because it was too sweet)

Wet

  • 1/2 Cup Plain Full Cream Yogurt
  • 1/2 Cup Milk
  • 1/3 Cup Extra Virgin Cold Pressed Coconut Oil
  • 2 Large Bananas
  • 1 Large Egg

Method:

  1. Preheat oven to 180C.
  2. In a bowl, combine 1 cup rolled oats and 1/4 cup oat bran with the 1/2 cup milk and 1/2 cup yogurt. Let sit for 10 minutes.
  3. Line muffin tray with paper cups or grease with coconut oil/butter/spray&cook.
  4. To make Oat Flour: Place 1 1/2 cup oats into a food processor & blitz until it becomes a powder. Transfer flour to another bowl and add the cinnamon, nutmeg, salt, xylitol, baking powder and baking soda.
  5. Chop up the bananas into smaller chunks and add to the food processor along with the egg and blitz until a smooth consistency.
  6. Add the milk & yogurt soaked oats, banana & egg mixture and coconut oil to the oat flour bowl and mix well.
  7. Spoon the mixture into the muffin cups about 2/3 full (they rise a little).
  8. Bake at 180C for 30-35 minutes but check from 20 minutes by stabbing them with a cake tester.

They freeze really well and still taste great once defrosted so they’re the perfect meal prep treat.

Enjoy!

 

Strawberry, Chia Seeds & Almond Flakes Overnight Oats

Overnight oats are a great breakfast option to start your day. They’re quick and convenient, tasty and are great as a cold breakfast.

Ingredients:

  • 1/2 Cup Oats
  • 1 Cup Milk (Or water or half water half milk; or coconut milk for a non-dairy alternative)
  • 1 tsp Chia Seeds
  • Strawberries
  • Almond Flakes

Method:

  • Place the oats and milk into a jar or container, give is a good shake and leave it in the fridge overnight to soak (Why is it important to soak your oats?).
  • In the morning, pour the oats mixture into a bowl and top with some freshly cut strawberries and almond flakes.

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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.

Ingredients:

  • 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)

Method:

  • 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!

Ingredients:

  • 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)

Method:

  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

Ingredients:

  • 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.

Mixture

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.

Ingredients:

Method:

  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

Ingredients:

  • 1kg Gluten Free Flour (Nature’s Choice Cake Flour Gluten Free @ R41.95 from Dischem – http://dischem.co.za/product-view/3710/natures-choice-cake-flour-gluten-free-950g)
  • 5 tsp Xylitol
  • 2 tsp Raw Honey
  • 250g Butter
  • 3 Eggs
  • 333ml Buttermilk

Method:

  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

Butter

Ingredients 2
Ingredients 2

Sliced & Chunky

Wire Rack

After 3 hours drying

Recipe adapted from: There can be only Juan