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!
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)