Vegan Tiffin

Enjoy this plant based recipe with coffee or tea and the kiddies love it too.

Ingredients

2.5 Cups Dates

2 Tbsp. Peanut Butter

30g Cacao Powder

1 Box of Nairns Gingernut Oat Biscuits

80g Roasted Hazelnuts

Make from Scratch

In a food processor add dates, peanut butter and cacao powder. Blitz until a paste is formed. Pop into a big mixing bowl.

Add gingernut oat biscuits and roasted hazelnuts to food processor and blitz until they resemble medium size chunks. Add to mixing bowl.

Mix together and pour tiffin mixture onto a line baking tray. Level it out and pop in freezer for 3-4 hours before cutting into bite size squares.

Weekend Essentials: Banana Loaf

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People who love to eat are always the best people. – Julia Child”

After a gruelling Ultimate Circuit class in Haddins on a Friday morning or any work out in any country this little number can be celebrated. Enjoy a slice or three and kick back in a leisurely fashion.

The recipe is similar to the Porridge Bread recipe I posted a few weeks ago. It is simple to make and even simpler to eat!

Make From Scratch

10-12 slices (depending how you slice)

  • 4 large Ripe Bananas (3 to sweeten, 1 to decorate)
  • 360 grams Oats
  • 1/4 cup Buckwheat Flour ( if you don’t have it handy, you can omit)
  • 1 large tub 0% fat Greek Yogurt – I went for Glenisk
  • 1/3 Stevia ( I picked up Canderel brand in Spinneys)
  • 1 1/2 tsp. Cinnamon
  • 1/2 tsp. All Spice
  • 1 tsp. Bicarbonate of Soda
  • 1 tsp. Baking Powder
  • 2 tbsp. Shredded Coconut
  • 100% Unsweetened Hersey Cacao (purchase in Spinneys)
  • I added a mix of sunflower, pumpkin seeds to the mix for texture, you could try dried fruits like raisins or cherries.

Bake From Scratch 

  1. Preheat oven 170 degrees (fan oven), 1 hrs baking time for a nice crust.
  2. Mash three bananas.
  3. Pop yogurt in a mixing bowl add bicarb and baking soda. Allow it to fizz for a few minutes. Add the mashed banana and blend together.
  4. For the oats I added 50% to the food processor, blitzed until it resembled a flour consistency. If this is too much hassle, then you can just add all the oats to a large mixing bowl.
  5. Pop oat flour and oats in large mixing bowl – add buckwheat flour, stevia, cinnamon, all spice, shredded coconut, nut and seed mix. Mix until combined.
  6. Add the yogurt and banana mixture to the dry mixture and give it a good stir. If mixture has a dry appearance add 1-2 tbsp. liquid (I used almond milk).
  7. Pour the bread mix into a greased loaf tin. Get the fourth banana and cut in half. Press into the top of the bread. I grated 100% unsweetened cacao on top.
  8. Allow to cool before slicing and slather on the kerrygold butter like me or your favourite toppings.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

 

Healthy Buns with Coconut Cream Frosting

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This week I ordered an organic vegetable box from Ripe  it arrived full of delicious vegetables, all locally produced. Inside the box there was organic beetroot. I have always been curious to bake healthy buns using beetroot, so I gave it a whirl and the results were surprisingly very satisfying. So, don’t knock it till you bake it!

Aside from beetroot , I made my own applesauce to sweeten and to add moisture and keep it spongy. This allowed me to omit oil/fat, so these tasty little numbers are packed with vegetables, fruit and low in fat, yet still tasty. Beetroot is a nutrient dense food containing folate , vitamin C, fibre, potassium and low in calories. Its bright colour means it contains anti-oxidants. Apples are rich in fibre both soluble and insoluble. They contain phytochemicals which may play a role in fighting cancer and heart disease.

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I frosted the buns with coconut cream, lemon and orange zest creating a sweet and tangy combination. The coconut cream frosting is basically a block of Biona coconut cream melted with added stevia/honey/maple syrup/coconut sugar, whatever your sweetener of choice is. It is a very simple and easy recipe to create in the kitchen.

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Ingredients

1.5 cups Almond Flour

1/4 cup Coconut Flour

2 large Beetroots, grated (you will need to boil beforehand and peel)

2 Apples (applesauce)

2  Free Range Egg Whites

1 Whole Egg

1 Vanilla Pod

4 sachets of Stevia

1 tsp. Cinnamon

1/4 tsp. Baking Soda

Coconut Cream Frosting

1 block Biona Coconut Cream, melted

1.5 tbsp. Honey/Maple Syrup/Coconut Sugar

Method

  • Preheat your oven to 170c. This can vary with ovens.
  • Beetroot: boil beforehand, will take up to one hour. They are ready when soft in the middle, poke with a fork to examine how tender they are. Peel and grate.
  • Applesauce:  wash and chop apples, remove core. Pop in food processor and blitz until smooth consistency.
  • Combine: almond flour, coconut flour, grated beetroot, applesauce, eggs, vanilla, stevia, cinnamon and baking soda into a large bowl.
    Mix: well with a spoon until well combined.
    Spoon: into bun cases in the bun tray.
    Bake: for 30 minutes until cooked through.
    Remove: from the oven and allow to cool.
  • Once they are cooled, prepare the coconut frosting. Pop the block into a mixing bowl and melt over boiling water. Add sweetener and stir until well combined. Cover your buns in coconut cream and the zest of a lemon and orange.

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Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Coconut + Cinnamon + Raisin Loaf

coconut cinnamon raisin loaf

Todays recipe is Coconut + Cinnamon + Raisin Loaf. All three go hand in hand in creating  a loaf that you would happily eat in one sitting. However, that is not recommended for health reasons but don’t let me stop you. I found it tasted nicer the second day so try and save some. Wrap it in foil and store in the fridge. I made some raw strawberry chia jam to accompany the slices into my mouth. Anywho without further ado let me jot down this delicious recipe.


What you will need:

3 Banana’s

1/4 cup Extra Virgin Olive Oil (any oil will do)

1/4 cup Almond Milk

4 Free Range Eggs

1/2 cup Coconut Flour

1/4 cup Chia Seeds

1 tbsp. Cinnamon

1/4 cup Raisins ( I like Sunmaid)

1 tsp. Baking Soda

2 scoops Optimum Nutrition Natural Whey (Vanilla)

How to construct the loaf:

  • Preheat oven 150 degrees. I reduced the oven temperature to 130 after 30 minutes. Line a loaf pan with greaseproof paper.
  • In the food processor add bananas, oil, milk, eggs and blitz.
  • In a separate mixing bowl pop in coconut flour, chia seeds, cinnamon, raisins baking soda and whey protein powder. Fold the wet mixture into the dry mixture and evenly combine until a batter is formed.
  • Pour into loaf pan. Bake for 45-50 minutes , keep a close eye on the loaf. Use a toothpick to dunk in the middle of the loaf to ensure it is fully cooked. Allow to sit for 5-10 minutes once removed from the oven. As you can see from the image it came out very moist.
  • Slice it up and chill out with a herbal tea or coffee.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Sweet Potatoe Chocolate Brownies

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Next time you are looking for a rich, chocolatey, fudgey, decadent treat, bake sweet potatoe chocolate brownies. They are a magnificent combination and you will find it hard not to eat the tray. I made a batch yesterday, needless to say there isn’t much left.

The recipe is gluten-free using a small amount of coconut flour. Coconut flour can be tricky as too much will dry out your baked goods. It is a good fibre source. Sweet potatoes are the star of this creation. They are a good source of vitamin A and Vitamin C. Orange sweet potatoes were used in this recipe. I used raw cacao powder or you can use cocoa powder. Woolworths sell a nice cocoa powder in the baking section. Other key ingredients include coconut sugar, coconut oil, eggs and baking powder.

In relation to coconut oil, I recently found great value at The Coconut Stand in the Fourways Farmers Market in Johannesburg. A 500ml tub of Extra Virgin Cold Pressed for R80 – it’s a real steal. He also sells beautiful brownies made from coconut flour and coconut chips, really worth a visit if you are in the area.

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Recipe

(Makes 9 brownies)

2 cups of Sweet Potatoe (boil the potatoes before using, peel and mash)

2 Free Range Eggs

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

½ cup Extra Virgin Coconut Oil

½ tbsp. Baking soda

½ cup -1 cup Raw Cacao/Cocoa Powder (if you like 90% dark chocolate add 1 cup, if you like 70% add ½ cup)

3 tbsp. Coconut Flour

Method:

  • Boil sweet potatoes until soft, peel and mash.
  • In a mixing bowl pop sweet potatoes, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder and coconut flour. Stir all ingredients until they are combined.
  • Grease a square baking tray; pop in the oven 175 degrees for 25-30 minutes, they should be firm but gooey in the middle when baked.
  • Allow to cool, cut into squares.
  • Enjoy with your favourite beverage, fresh berries and a dollop of coyo or greek yogurt.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeadbakefromscratch

Nourish your body from the inside out x

Carrot & Coconut Muffins

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Once the weekend hits, it is always nice to bake up some delectable treats to munch on. These muffins didn’t last too long in the fridge, they were gone by Sunday! This recipe is gluten-free, grain free, low sugar content, good fibre source and best of all homemade. When baking with coconut flour, remember to add sufficient liquid to keep it moist. I used eggs in the recipe but for a vegan recipe omit eggs and use flaxseed meal or chia seeds.

Ingredients

(makes 10 scrumptious muffins)

1 cup Almond Meal

½ cup Coconut Flour

2-3 Carrots, peeled & grated

¼ cup Desiccated Coconut

1 tsp. Baking Powder

1 tbsp. Cinnamon

1 tsp. Ginger Powder

1 tsp. Vanilla Powder/Essence

1 tbsp. Flaxseed Meal (optional – good source of fibre)

4 Free Range Eggs

¼ cup Extra Virgin Coconut Oil

1 banana

¼ cup Coconut Sugar or sugar of choice

4-5 tbsp. Coconut Milk or milk of choice

*you can add chopped walnuts, pecans, chia seeds or dates if it tickles your fancy.

Method

  • Preheat oven 180 degrees, bake for 30-35 minutes until golden brown. Grease muffin tray.
  • Peel & grate carrots.
  • Mix all dry ingredients in a bowl. Blend eggs, banana and coconut oil in a food processor or separate bowl and add to dry ingredients, stir and bind together. Gradually add the coconut milk or liquid until the consistency looks moist but not runny. Coconut flour can be very dry, so the liquid makes it moist.
  • Scoop muffin mixture into the tray, half fill the cup. I made 10 muffins from this mixture. The tray I have only holds 6, so I did two rounds in the oven.  Allow to bake from 30-35 until golden brown.
  • Set aside allow to cool, if you can! I ate mine with slice banana and macadamia nut butter.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

PWO Smoothie

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“To nourish someone is to feed them deeply something that’s very good for them”, Alice Waters.

The beautiful hot weather is back and at times it can get a bit much; you do not even have to lift your finger and your sweating bucket loads! Therefore, it is imperative to stay hydrated and keep your electrolytes in balance.

I have been playing around with different smoothie mixtures and right now my favourite involves banana, coconut milk, superfood shake mix by Soaring Superfoods and bee pollen.  It is so creamy and delicious and creates a great chill vibe in the sunshine or after a pumping workout.

Superfood shake mix contains lucuma powder, mesquite powder, raw cacao powder, hemp seeds, maca powder, cinnamon, vanilla powder and sea salt. I highly recommend it; you can even add it to a banana soft serve. Lately, I am a big fan of bee pollen. They are little individual grains or pellets that vary in colour as you can see from the image. You can taste honey off the bee pollen. If you have pollen allergies probably best to omit.

I recently discovered “Koko”, coconut milk in Dischem (South Africa) but you can also find it in Super Valu (Ireland). It tastes great in smoothies, shakes, soaked chia pots or oats. I used a frozen banana for the smoothie. I usually have a couple in zip lock bags in the freezer; they create an ice cream texture in a smoothie and you don’t have to add ice either.

This recipe is gluten-free, dairy free if you use coconut milk and sweetened with fruit. Enjoy!

Ingredients

250ml Coconut Milk or milk of choice, water or coconut water

½-1 Banana

1 tbsp. Superfood Shake Mix

1 scoop Whey Protein Isolate (I like to use Optimum Nutrition 100% Natural Whey)

1 tbsp. Chia Seeds (optional)

½ tsp. Bee Pollen

Method

  • Pop all ingredients in a blender except bee pollen – blitz until well combined. Pour into a tumbler and sprinkle bee pollen on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Summer Banana Soft Serve

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The hot weather is back so it is imperative to stay hydrated throughout the day. Ice creams or popsicles are another great way to cool off. Ditch the store made ice-creams and try making your own banana soft serve. These are exceptionally easy to make a full of natural ingredients. A delicious, creamy treat for both adults and children. The health benefits of a Banana Soft Serve include:

  • Vitamin B6
  • Vitamin C
  • Potassium
  • Manganese
  • Bananas are a source of FOS – this is a prebiotic that helps probiotics thrive and boosts the absorption of B vitamins and mineral absorption.

I usually throw 5-6 banana’s into a freezer bag at the start of each week, keep them there for convenience. You can add many different flavours raw cacao, nut butters, pumpkin puree, applesauce, vanilla powder, cinnamon, ginger, allspice, cardamom,bee pollen,  coconut butter – the list is endless and your taste buds are the playground for this exciting recipe.

I made a fudge sauce to swirl through my banana soft, toasted some almonds and tossed in a few frozen berries. The recipe is gluten-free, grain free and dairy free. The only sugar present is fruit sugar. Always remember to eat in moderation. You will need a food processor to make the banana soft serve.

What you will need

(serves 2 people) 

Banana Soft Serve

3 medium-sized Frozen Banana’s

1tsp. Vanilla Powder

Fudge Sauce

4 Medjool Dates, pitted

1 Tbsp. Raw Cacao Powder

½ cup Coconut Milk

2 tbsp. Coconut Oil

Toppings

2-3 tbsp. Frozen Berries or Fresh

1 tbsp. Flaked Almonds, toasted

Method

  • Pit and chop dates. Blend dates and coconut milk together. Pour into a small saucepan and heat on medium temperature, add coconut oil and raw cacao powder. Stir until combined, remove from heat. Pop in a glass jar or serving bowl until ready to serve.  I added tablespoon to each glass. If you have any left over store in an airtight container in the fridge.Toast flake almonds under the grill until golden brown.
  • In a food processor add frozen bananas and vanilla powder. Blitz the frozen banana until it is well-combined and resembles an ice cream consistency.
  • As you can see from the images I layered mine in a tumbler glass. Feel free to eat your creation whatever way you like.

Nutritional Information Banana Soft Serve based on two people:

Calories: 315g (158 per serving), Carbs 81g (41g per serving), Fat 0, Protein 0, Sodium 3 (2 per serving), Sugar 42g (21 per serving)

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Vegetable Layered Pie Dish

DSC_4122“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world”,  J.R.R. Tolkien

A vegetable layered pie is sort of like a lasagne, crust-less quiche, casserole sort of dish. Instead of sheets of pasta I used beautiful layers of vitamin pumped vegetables. You can prepare this on a Sunday evening and have the leftovers as a lunch in work or it’s a great dish if you have guests coming around because it’s so simple to prepare. Either ways it is a comforting dish to devour and maybe sneak a glass of pinotage in as a treat (one glass not the bottle). I prepared sweet potato mash to accompany the dish. I boil them up and then pop them in food processor with some coconut oil, black pepper and salt, delicious. Also chop some avocado, squeeze of lime juice and a sprinkle of pink salt; perfect combo. This dish is grain free, gluten-free and contains a good balance of macro and micro nutrients. There is also a good balance of fibre.

Ingredients

Serves 4-6 

Meat Sauce

500 grams Free Range, Lean Beef Mince

2 Garlic Cloves, finely chopped

1 tbsp. Cumin

½-1 tsp. Cayenne Pepper (this will depend how spicey you like your food)

1 tin Tomatoes or make your own tomato sauce using a punnet of tomatoes and blitz them in the food processor.

Black Pepper & Salt to season 

Vegetables Layers

2 large carrots, peeled and chopped

1 Egg Plant, chopped

Handful Basil

5-6 Mushrooms

3-4 Courgettes, use a vegetable peeler to make ribbons

Topping                 

 Ricotta Cheese, sprinkled/scattered over the top

How to:

  • Preheat oven 180 degrees. Grease casserole dish with coconut oil.
  • Vegetable Layers: wash, peel and chop carrots. Chop the eggplant and place on a plate and sprinkle salt over; this will drain the excess water. After 5-10 minutes rinse and pat dry eggplant. Lightly fry medium heat (1 t sp. coconut oil) until soft and golden brown. Wash and chop the mushrooms. Wash, top and tail courgette and peel in ribbons/strips using the vegetable peeler.
  • Meat Sauce: In large saucepan add 1 tsp. coconut oil, finely chopped garlic, mince and spices, allow mince to brown. Add tomato sauce bought or homemade. Season.
  • Layering: place chopped carrots on the bottom, meat sauce, eggplant, meat sauce, basil and mushrooms, meat sauce, courgette ribbons. Drizzle a small drop (1 tbsp.) coconut oil over the top and cracked black pepper. This will keep the courgette from drying out.
  • Pop in the oven for 35-40 minutes. After 20-25 minutes remove from the oven and sprinkle ricotta cheese, over the top, pop back in for 15-20 minutes – golden brown.
  • Allow to cool. Serve with sweet potato mash, mixed green salad, chopped avocado, whatever your darling taste buds desire.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Coconut Loaf French Toast

DSC_4124“The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit”, St Frances de Sales

So it’s the weekend and you feel you deserve a treat? Perhaps “Coconut Loaf French Toast” might tickle your fancy? Grilled banana, homemade roasted almond butter made with love and drizzled in a raw cacao sauce, what more could you ask for. You will have to get the dishcloth and wipe the drool from around your mouth. The recipe is gluten-free, grain free and low in sugar. I used coconut milk to soak the bread, however, any nut milk would work or milk of choice. I made my own almond butter but you can use store bought. Always buy sugar and salt free nut butters. I did not make the almond butter the same time as the French toast, it was made a few days prior to this recipe. Some people might feel it is too much effort; therefore, store-bought might be the preferred option. You could use peanut butter, macadamia or cashew butter as an alternative option.

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Some of the health benefits tied to this dish includes:

Coconut Flour – By consuming coconut flour you can increase your fibre intake which will also reduce the absorption of sugar into the blood stream and help lower cholesterol. Two slices per serving, remember to eat in moderation.

Banana – vitamin B6, vitamin C, potassium, dietary fiber, and manganese.

Almond Butter – Almonds contain vitamin E and manganese. They are a source of magnesium, copper, riboflavin (vitamin B2), phosphorus and heart healthy mono-saturated fats. Eat in moderation.

Coconut Sugar – Low glycemic Index (GI) Sugar. (35 score). Is it a healthier version of refined sugars but should be consumed in moderation, substitute it 1:1.

What you will need:

Serves 2

French Toast

4 Slices Coconut Loaf (2 per person) {recipe here}

165ml Coconut Milk

1 Free Range Egg

1 tsp. Cinnamon Powder

1 tsp. Vanilla Powder

¼ tsp. Pink Rock Salt

Grilled Banana

2 small-medium sized Banana’s (1 per person)

Homemade Roasted Almond Butter

200grams Almonds (I used blanched)

¼ tsp. Pink Rock Salt

*I added 1 tbsp. cinnamon powder to my almond butter but it is not compulsory. You could add coconut sugar (1 tablespoon) or cacao powder (1 tablespoon) as an alternative.

 Raw Cacao Drizzle Sauce

2 tbsp. Extra Virgin Cold Pressed Coconut Oil, melted

1 tsp. Raw Cacao Powder

½ -1 tsp. Coconut Blossom Sugar (if you have a sweet tooth you will probably sway more towards the 1 teaspoon of added sugar)

Method

  • French Toast: In a large bowl add coconut milk, egg, cinnamon, vanilla and salt – whisk until combined. Heat pan to a medium temperature add ½ tsp. coconut oil. Soak the slices of coconut loaf in the liquid mixture; make sure they are not too soggy. Next pop them on the pan (I cooked two slices at a time, due to the size of the pan I have). Cook on both sides until golden brown.
  • Grilled Banana: turn on grill to medium heat. Remove skin, slice banana’s the down the middle, lengthways. Place on tray and grill until golden brown.
  • Homemade Roasted Almond Butter: preheat oven 175 degrees, place almonds on flat baking tray. Roast in oven for 25-30minutes until golden brown. Allow to cool. Pop in food processor and blitz. This can take about 20-25 minutes use a spatula to scrape down the mixture from the sides, switching the processor on and off until a creamy texture is formed.  Spoon into (your mouth) glass jar for storage.
  • Raw Cacao Drizzle Sauce: in a small serving bowl mix melted coconut oil, raw cacao, coconut sugar. Set aside until ready to pour over the dish.

DSC_4127As you can see from the photographs I layered the French toast with banana, almond butter, sprinkled coconut chips and poured cacao sauce over the top. Feel free to eat it whatever way you want, whip out the French press and enjoy.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x