Not Bad Banana Bread

And by not bad, I mean bloody brilliant. 

(Thank you @maverickbeanco for introducing me to Quinoa’s cousin. We get along very well).

Meet LUPIN. The next superfood you need to know about. Thanks to old mate, this BB is gluten-free, super high in protein and fibre, low in carbohydrates and zero saturated fats… but I can ensure that it is full of taste, stunning texture, natural energy and overloaded with nutrients.

(MWA – love u Lupin)

Ingredients

  • 3 ripe bananas, smashed
  • 3 free range eggs
  • 1/4 cup honey
  • 1/4 cup olive oil
  • 1/2 teaspoon bicarbonate of soda (baking soda)
  • 1 tbsp lemon or lime juice
  • 200g Lupin flour
  • 2 heaped tbsp LSA, Psyllium Husk or Ground Flaxseed
  • Optional: 1 heaped tbsp Monk Fruit/Stevia (if you want to make it taste like that sweet store bought banana bread!)
  • 2 heaped tbsp raisins or sultanas
  • 1/4 cup granola, mixed seeds & nuts or Muesli mix for the topping and base.

Method

  1. Preheat oven to 170C
  2. Line a loaf tin with baking paper (approx 26 x 11cm)
  3. Mix the smashed banana, eggs, honey, olive oil, baking soda and lemon/lime juice.
  4. Stir in the Lupin Flour and LSA/Psyllium.
  5. Mix well.
  6. Fold in the sultanas/raisins.
  7. Sprinkle half of the granola/seed mix into the base of the lined tin.
  8. Transfer the banana bread mixture on top of the granola/seeds, into the lined tin (this will ensure a crunchy base AND topping)
  9. Sprinkle the remaining granola/seed mix on top of the mixture
  10. Bake for 45-60 minutes (checking after 35mins every 5-10 mins with a skewer).
  11. Remove from the oven and allow to cool before removing from the tin.
  12. Store in an airtight container for 3-4 days at room temperature, or covered in the fridge for up to 7 days!

NOTE: Covering the loaf with foil whilst baking will stop it from browning and burning too fast if you can see the bread overcooking.

NOTE 2: I love storing half of my loaf in the freezer so that I can save it for when guests come over!

NOTE 3: It can be fun to decorate the top of your loaf in various ways – granola, nuts, seeds, or even a sliced banana for a worthy Instagram pic (hash-tagging #flavourfoodflow of course!)

Home-made Hazelnut Spread

Move over Nutella, no room for you here.

Home-made Chocolate & Hazelnut Spread, using nothing but the beauty of natural ingredients.

Whenever I am walking home from the bus stop, I always detour via Scoop Wholefoods in Mosman. I browse for about 10 minutes, as I source out at least $5 worth of goodies due to the Eftpos minimum ha!

However it is worth it. Each time, I leave with different ingredients, eager to get home and whip up a storm in my kitchen!

Today was a Nut Day; hazelnut and macadamia 

Something a little diverse, and certainly something a little tasty.  

When you buy nuts, you can do one of 2 things.

  1. Store them in an air-tight jar in the fridge for snack purposes
  2. Blend up a Nut Butter Creation!

I always choose 2.  



Not-ella Spread

Ingredients

  • 1 cup hazelnuts
  • 1 heaped tbsp coconut oil
  • 2 tsp honey
  • 2 heaped tbsp cacao powder
  • 2-3 tbsp water
  • Cacao nibs

Method

  • Blend the hazelnuts in a food processor until finely chopped
  • Melt the honey and coconut oil, adding into the Nut mixture
  • Add 1 tbsp water, blend
  • Add the cacao powder, blend
  • Add the rest of the water & cacao nibs
  • Blend until a smooth, rich and fluffy texture forms – depending on your blender, you may need more wet ingredients for a smoother consistency. However, if you like your nut spread crunchy, then adapt to suit your preference!

Enjoy xx

Green Smoothie

This morning I woke up and realised just how much I was craving a Green Smoothie
SO i honestly insist that I share the recipe with you:

Ingredients

  • 2 cups leafy greens
  • 1-1 and 1/4 cup nut milk or coconut water
  • 1/2 avocado
  • 1/2 frozen banana
  • 1 tbsp coconut oil
  • 1 tsp ground ginger
  • 1 tsp psyllium husk (fibre baby)
  • 1/4 cup crushed ice

Method

  • Blend it all together
  • ENJOY 🙂
  • Wash up all the dishes

TIP: I like to use Kale more than I do spinach, purely for the taste. If you’re using kale, not only be sure to wash the leaves, but also remove the stems (as they taste incredibly bitter!)

IMG_1279.JPG

Banana Choc Protein Loaf

And here we have it… The worlds TASTIEST Banana Loaf. 

Pass this one onto the grandchildren for sure…

 

Ingredients

  • 3 bananas
  • 1/2 cup oats of choice
  • 1/4 cup coconut flakes
  • 1/4 cup chia seeds
  • 1 tbsp maca powder
  • 1/2 cup protein powder (I used chocolate)
  • 2 tbsp cacao
  • 1 tsp gluten free baking powder
  • 3 eggs
  • 2 tbsp apple cider vinegar
  • 2 tbsp rice malt syrup
  • 2 tbsp tahini or nut butter

 


Method

  1. Toss all ingredients into a food processor
  2. Blend until you reach a desired consistency
  3. Bake for 30-40 mins at 180 degrees Celsius!


(I topped mine with sliced banana, left over oats and coconut flakes – you could also add some nuts and seeds!)

ENJOY! #flavourfood

 

Abbys Balls

Bite-sized balls make the perfect snack! Super nutritious and extremely delicious
(no wonder we love them here at the Flavour Lab) 


Ingredients

  • 1 cup almonds
  • 1 cup dates
  • 1/4 cup cacao
  • 1/2 cup coconut oil
  • 1-2 tbsp Chia seeds
  • 1 tsp Cinnamon
  • 1/2 cup desiccated coconut (to roll)

Method

  1. Combine all the ingredients in a food processor, except for the desiccated coconut
  2. Shape the mixture into balls (approx 40g is a great snack size)
  3. Roll the balls in the desiccated coconut until completely covered
  4. Best eaten after a few hours of being in the fridge… But also taste amazing post-freezing!

TIP: you can always use prunes in exchange for dates for a change in flavour (and of course, added fibre… I say no more)

#flavourfood


*thanks Abby for the recipe inspo, and Morgan for the photo!

Tahini Time

This makes a great mid-morning snack. By combining the fruit (high GI- fast burning) with the Tahini (low GI- slow burning), you’ll feel fuller for longer! Say goodbye to fruit induced sugar spikes with this handy tip. 

Add some crunch and a bit of sweet with bee pollen… It’s an incredible tasting topping and has enormous benefits. 

 

Ingredients

  • 1 pink lady Apple
  • 1 tbsp u hulled Tahini (I love Mayvers)
  • 1/2 tsp Bee Pollen

Method

  1. Slice the apple up
  2. Spread the Tahini
  3. Sprinkle the bee pollen!

TIP: change things up and use a pear instead! You can even pre-slice and pre-spread, so this fantastic snack can be taken anywhere.