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!
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!)
Is that YOUR cheese?
It’s NACHOS cheese!
- Half a sweet potato, chopped into wedges (or long strips for wedges)
- 1 tbsp coconut oil, melted
- 1/2 tomato, diced
- 1/2 capsicum, diced
- Herbs, chopped (parsley, coriander etc)
- 1/8 red onion, diced
- 1 tsp olive oil
- Salt and pepper
- 1 lemon wedge
- 1 tsp olive oil
- 1/4 avocado
- 1 lime wedge
- Chilli flakes (optional)
- Greek Yoghurt (optional)
- Preheat the oven to 200C fan forced
- Slice the sweet potato and spread evenly on a lined baking tray
- Paint or gently drizzle the coconut oil on both sides of the potato slices
- Bake on the middle rack for about 30-35 mins, flipping the slices at half time
- In a separate bowl, combine the tomato, capsicum, herbs, salt and pepper and juice from lemon wedge until the tomato salsa looks tasty
- In another bowl, smash the avocado with a fork, and combine the avocado, olive oil, salt and pepper, lime wedge and chilli flakes.
- When the chips are ready, lay them out on a plate.
- Top with the tomato salsa, and guac.
TIP 1: Greek Yoghurt makes a great healthy substitute for sour cream!
TIP 2: You can also serve these as wedges, with Greek yoghurt (sour cream), and a sprinkle of Dukkah
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)