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!

 

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Simple, Spicy Chicken Breasts that go well with everything

Chicken breasts are a great source of lean protein, they’re quick to cook, store well and taste good hot or cold. Not to mention, they go well with just about everything!

These are my three ‘go-to’ simple spicy mix variations (one’s a little more spicy than the other):

Mix 1: More Paprika, Less Spice

  • Paprika Powder (I LOVE this stuff  – I use quite a lot of it for this)
  • Garlic Powder
  • Salt

Mix 2: Paprika with a kick

  • Cayenne Pepper
  • Paprika Powder
  • Garlic Powder
  • Salt

Mix 3: Smells like Curry

  • Cumin Powder
  • Cayenne Pepper
  • Paprika Powder
  • Garlic Powder
  • Salt

Method:

  1. I like to flatten out my chicken breasts before cooking, this helps reduce the required cooking time (who doesn’t love a time saver?) and also increases the surface area to allow for more flavour. To do this you’ll need a chopping board, a sharp knife, a meat tenderiser (hammer-looking thing, or a rolling pin) and some cling wrap or a plastic sandwich bag.
  2. Step 1: Place your chicken breast on the chopping board, put your hand over the top of the chicken breast to hold it down whilst you cut it in half length-ways.
  3. Step 2: Place to two pieces slightly apart from one another on the chopping board (they tend to spread out when you flatten them) and cover one of the pieces with either clingfilm or a small sandwich bag (this is to avoid being splattered with raw chicken juices).
  4. Step 3: Hit the piece of chicken with the flat side of the meat tenderiser (hammer/rolling pin) firmly but not too hard – you don’t want it to turn to mush! Hit it until it’s about 1 cm thick. Repeat with the other chicken breast halves.
  5. Step 4: You can either mix all of the spices in a mortar and pestle first before spicing your chicken breasts or just shake the spices onto the chicken breasts on both sides.
  6. Step 5: Heat up some Extra Virgin Olive Oil in a frying pan and fry the chicken breasts for about 2-3 minutes a side (depends on the thickness of the chicken) until cooked. Be careful not to over-cook the chicken or it’ll be chewy & dry.
  7. I make these often and pair them with some steamed broccoli and cauliflower, some gem squash, a salad, half an avocado, brown wild rice, spinach, stir-fried vegetables, cooked shredded cabbage or quinoa. Also, I always make double of what I make for dinner so I’ve got lunch to take to work for the next day 😉

I hope you enjoy making some spicy chicken breasts to go with your next meal 🙂 Let me know what you think!

 

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.

Ingredients:

Dry

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

Wet

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

 

Method:

  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.

Ingredients:

  • 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

Method:

  • 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.

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.

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