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!)
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.
- Store them in an air-tight jar in the fridge for snack purposes
- Blend up a Nut Butter Creation!
I always choose 2.
- 1 cup hazelnuts
- 1 heaped tbsp coconut oil
- 2 tsp honey
- 2 heaped tbsp cacao powder
- 2-3 tbsp water
- Cacao nibs
- 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!
Do you have a morning ritual?
A particular way you like to spend those early hours of the day that help to start your day right?
A Typical Morning in the life of #flavourfoodflow
I wake up to the sound of a super obnoxious alarm, pounding from my phone that’s about two metres away from my bed.
Whilst no doubt waking me up, having the phone parked far from my bed means I have to physically get up to turn it off. And once I’m up, well, there’s no reason to get back in bed.
I then quickly get changed into my workout gear, motivating coloured tights, and head out the door for my morning walk. I listen to a lot of nostalgic music, so I pretty much reflect on incredible memories for a whole hour. It’s amazing!
As mentioned in yesterday’s post on Morning Walks, I like to always have an end goal. For me, it’s a hot morning coffee from The Boathouse in Balmoral. I give myself 30 mins to enjoy the coffee, and write my daily blog post. Talk about an incredible office space…
Once I arrive back home, feeling rejuvenated and energised from the fresh air and post-exercise endorphins, I begin my routine.
- Hot water and lemon
- Big glass of water
- Herbal tea
- Vitamin D
- Vitamin B
- Magnesium Citrate (dissolved in water)
Common Breakfast Choices:
- Green Smoothie (with protein)
- Chia Seed Pudding
- Eggs & veggies
I then enjoy my food with no distractions, as I’m super big on digestion and ensuring that each mouthful is mindfully eaten.
- TIP: I know it sounds silly, but aim for about 30 chews per mouthful… At least! This will help you to slow down, and also reduce that post-feed bloat.
I attend to all my social media tasks on Instagram and Facebook whilst I’m finishing off my hot beverages.
- TIP: save all your old jars. They make smoothies, teas and even water that much more enjoyable to drink!
By now, it’s about 8/8:30am and I’m ready to get changed and get moving!
So. What’s your new morning ritual?