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)
- 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.
- Preheat oven to 170C
- Line a loaf tin with baking paper (approx 26 x 11cm)
- Mix the smashed banana, eggs, honey, olive oil, baking soda and lemon/lime juice.
- Stir in the Lupin Flour and LSA/Psyllium.
- Mix well.
- Fold in the sultanas/raisins.
- Sprinkle half of the granola/seed mix into the base of the lined tin.
- Transfer the banana bread mixture on top of the granola/seeds, into the lined tin (this will ensure a crunchy base AND topping)
- Sprinkle the remaining granola/seed mix on top of the mixture
- Bake for 45-60 minutes (checking after 35mins every 5-10 mins with a skewer).
- Remove from the oven and allow to cool before removing from the tin.
- 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!)
Each day, I hear the “BZZZZZ” sound from my Soda Stream as my parents attend to their morning fizzy water & lemon.
So yesterday, I was craving some sort of delicious tropical drink! And an instant idea came to mind…
Fizzy Coconut Milk!
- 1-2 cups coconut milk
- 1-2 cups coconut water (this is optional – I just love the taste of the two coconut liquids mixed together)
- 1 tsp stevia (also optional)
- 1/2 cup berries, frozen
- 1/2 cup mango, frozen
- Combine the liquid and pour into a Soda Stream bottle
- Blitz the liquid for the recommended time (until you hear that finishing BZZZZZ from the machine)
- In a blender, mix together the berries and mango until an icey mixture is formed
- Mix the stevia if you are using it in with the liquid
- Pour into glasses, adding a dollop of the frozen fruity blend into the glass!
- Also optional: if it’s a weekend and you fancy maybe an alcoholic beverage, adding a shot of this would be divine (however, only for special occasions ha!)
And here we have it… The worlds TASTIEST Banana Loaf.
Pass this one onto the grandchildren for sure…
- 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
- Toss all ingredients into a food processor
- Blend until you reach a desired consistency
- 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!)
Bite-sized balls make the perfect snack! Super nutritious and extremely delicious
(no wonder we love them here at the Flavour Lab)
- 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)
- Combine all the ingredients in a food processor, except for the desiccated coconut
- Shape the mixture into balls (approx 40g is a great snack size)
- Roll the balls in the desiccated coconut until completely covered
- 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)
*thanks Abby for the recipe inspo, and Morgan for the photo!
The black bean’s potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans also helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
Black Bean Brownies
- 1 can black beans (pre-cooked), drained and rinsed (approx. 200g post draining)
- 1 heaped tbsp raw cacao powder
- 2 heaped tbsp choc protein powder (or get creative with other flavours!)
- 1/4 tsp salt
- 1/4 cup rice malt syrup
- 2 tbsp tahini
- 1.5 tbsp Coconut Oil
- 1/2 tsp baking powder
- optional: 2 tsp sweetener, such as Natvia
- Combine all the ingredients in a food processor, and blend until smooth.
- Pour into a greased or lined square/rectangular pan.
- Bake for 25 mins, or until ever so crispy on top
- Remove from the oven, place in the fridge and allow to semi-harden overnight.
- You can also put it in the freezer to make it extra firm (and last longer!)
(recipe inspired by Natvia)