Vegan Breakfast Banana Spelt Muffins

_DSC7793.jpgKick start the morning with these delicious vegan breakfast muffins. They are great for children too. My little one loves to pull them apart and eat whilst I clean crumbs off the floor. All ingredients were procured from Spinneys, Abu Dhabi._DSC7791Recipe:  Breakfast, Snack, Vegan

Serves: 12

Cooking Time: 30 mins  Fan oven 180 degrees.

Ingredients
  • 1 flax egg (1 Tbsp (7g) mixed with  2 Tbsp warm water)
  • 3 medium ripe bananas
  • 1 tsp baking soda
  • 1 vanilla pod
  • 1 Tbsp coconut Oil
  • 3 Tbsp apple puree
  • 1/4 cup sweet freedom fruit syrup
  • 3/4 tsp sea salt
  • 1/2 tsp ground cinnamon
  • 180 ml koko unsweetened coconut milk
  • 240g spelt flour
  • 100g oats
  • Optional: cocoa nibs, dried fruit, berries, walnuts, almonds, poppy seeds or pecans.

Make from Scratch:

  • Preheat the oven to 180 and grease muffin tray
  • Prepare flax egg
  • Mash banana with fork or food processor.
  • In a mixing bowl add flax egg, mashed banana, vanilla, coconut oil, apple puree, fruit syrup, salt, cinnamon, coconut milk, spelt flour and oats. Mix it all together with the wooden spoon.
  • Spoon the muffin batter into the muffin tray.
  • Cook for 25-30 minutes depending on oven.
  • Devour with your favourite topping!

Nutritional Information 

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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

Seminyak’s Best Breakfast Cafes

Straight up, Seminyak cafes know good food and coffee. Going out for breakfast has moved going out for dinner into second place. There was an abundance of cafes dotted around Seminyak and each had a leisurely vibe. Once you had one meal finished, the research was underway as to where to eat the next meal. Although, to be honest I was stalking all these cafes on Instagram before I travelled.

Below is a collection of images from my four favourite cafes in Seminyak, check them out on instagram by clicking on the cafe names.

Cafe Organic, Bali

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The Spicy Coconut 

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Shelter Cafe, Bali

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Revolver Espresso Boutique Coffee House

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Have you been to Seminyak? Where was your favourite place to eat and drink coffee?

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

 

Feast

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By combining Flapjacked protein pancake baking mix, Buff Bake white chocolate peanut butter, Sweet Spreads peanut butter powder, glenisk greek yogurt, berries, Walden Farms chocolate sauce and toasted almonds, I crafted the perfect friday morning feast after a gruelling Ultimate Circuit class in Haddins, Abu Dhabi.

All ingredients are available from my trusty source Sporter.com. I have been using Flapjacked protein pancake baking mix for a while and they are delicious. Nice consistency and fluffy texture. My favourite is the buttermilk baking mix. You simply add water to the mix and leave it to thicken for three minutes. For Irish followers Bodyfirst Nutrition sell Flapjacked protein pancake baking mix online.

Make from Scratch

  • Flapjacked Protein Pancake Baking Mix – follow instructions on the packet;
  • Buff Bake White Chocolate Peanut Butter;
  • Sweet Spreads Peanut Butter Powder;
  • Berries (Strawberries, Blueberries, Blackberries);
  • Walden Farms Chocolate Sauce;
  • Glenisk Greek Yogurt;
  • Toasted Almonds.

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

Eat the rainbow, don’t chase it x

Orange & Passion Fruit Buckwheat Protein Pancakes

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Buckwheat protein pancakes are super easy to make. Once the weekend lands, I love to spend some extra time making my breakfast. These pancakes are a luscious treat to fuel your weekend work out or indulge post workout. To get the perfect round shape, I used silicone egg rings from Lakelands. By using the egg rings the pancake mixture made 10 mini pancakes. However, you do not need to use egg rings, you can just pour the batter on the pan and make bigger versions.

Ingredients

6 eggs (3 egg yolks)

¼ Cup Buckwheat Flour

½ Banana

1 Sachet Natvia

¼ Baking Soda

1 Tbsp. Greek Yogurt

1 Tbsp. Milled Flaxseed (optional)

1 Scoop Vanilla Whey Protein

Orange & Passion Fruit Greek Yogurt

1 small tub Total Fage Greek Yogurt

Juice of Orange

1 Tbsp. Orange Zest

1 Natvia Sachet

2 Passion Fruit

How to Make from Scratch:

  • Preheat Oven 180°
  • Pancake batter – in a large mixing bowl add eggs, buckwheat flour, banana, natvia, baking soda, greek yogurt, flaxseed and whey protein. Use an electric mixer to blend the pancake batter to a smooth, runny consistency.
  • Cooking – in a large frying pan add some coconut oil (1/4 tsp.) place egg rings on the pan, leave some space between them. Pour pancake batter into egg rings using ¼ cup measurement, don’t fill to the top, half fill the egg rings. Once you see bubbles forming remove from pan. Finish cooking in the oven. See next step.
  • Oven- on a lined, greased baking tray, place the egg ring on the tray and gently remove the pancake by gently pushing it out. Give it a quick wipe to remove the excess batter and repeat the process until pancake batter is completely gone.Regularly flip pancakes over in the oven to ensure they are cooked evenly.
  • Orange and Passion Fruit Greek Yogurt- in a mixing bowl add greek yogurt, juice of an orange, orange zest, natvia and passion fruit- stir until combined.
  • Viola – plate up and enjoy.

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

Eat the rainbow, don’t chase it x

Egg Muffins

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This week I was strolling around the supermarket in Abu Dhabi and I stumbled on Golden Irish Fresh Free Range Eggs. Needless to say, I stashed a dozen in the basket whilst deciding what to make. A poached egg, fried egg, boiled or an omelette. Then I had a light bulb moment and thought Egg Muffins. I had an array of vegetables in the fridge and egg muffins are a great recipe to use up all the veg. Egg muffins are a convenient snack for when you are on-the-go , breakfast or like me after the gym.

To the mix I added mashed sweet potatoe, red peppers, garlic, chives, mushrooms, dijon mustard and topped with smashed avocado, chilli, lime and toasted pine nuts.

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Recipe

(makes 12 Muffins)

12 Golden Irish Eggs

145 grams Sweet Potatoe, mashed

Medium sized Red Pepper, chopped

1 punnet Mushrooms, chopped

1 Garlic Clove, grated

Handful of Chives

Dijon Mustard

Make from Scratch:

  • Preheat oven 180 degrees.
  • Boil: sweet potatoe, leave skin on , until soft and mash with  a dash of butter or liquid ( I use Koko coconut milk) and dijon mustard.
  • Wash, chop and saute: red pepper, mushrooms, grated garlic until soft. Mix in with mash potatoe.
  • Crack: eggs into large mixing boil, whisk. Add drop of coconut milk, chives. Mix in vegetable mix.
  • Grease: muffin tray, use 1/4 cup measurement to pour egg muffin mixture into the tray.
  • Bake: for 18-20 minutes until golden brown.

On the side I served smashed avocado, cherry tomatoes, chilli, lime and toasted pine nuts. Delicious.

Be sure to keep an eye out for the Golden Irish Eggs in your supermarket :

Golden Irish Logo “On our farms the crack is mighty and our hens run free. Just like us humans, hens need lots of fresh air and plenty of room to roam around and stretch their legs, in wide-open spaces. Healthier hens mean more nutritious and better tasting eggs”.

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

Eat the rainbow, don’t chase it x

The Healthy Knickerbocker Glory

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The healthy “Knickerbocker Glory”, can be rustled up in minutes. Personally, I gulped it down post workout as I added Nua Naturals Rice Protein to the mix. Instead of the original recipe using ice-cream, I used frozen banana which gives a thick, creamy consistency. I have a stash of banana’s in the freezer , they are very handy for sweet treats and a good source of vitamin C, B6, potassium and fibre (Grotto, 2011). The red syrup is a blend of frozen raspberries and strawberries.

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Recipe

250 ml Koko Coconut Milk/Nut Milk/Dairy Milk/Coconut Water

1/2 Frozen Banana

1 Tbsp. Nua Naturals Rice Protein

1 Tsp. Honey ( you can add 1 Tbsp. if you prefer it sweeter)

1 Tbsp. Chia Seeds or Flax Seed

50 grams Frozen Raspberries or Strawberries or both

Method

  • Defrost: raspberries and strawberries under the grill in a bowl , add 3-4 tbsp. water. Once defrosted , blitz with a hand blender to form a syrup like consistency.
  • Grab your tall glass: pour the raspberry and strawberry syrup into the bottom of your tall glass.
  • Blitz: coconut milk, frozen banana, nua naturals rice protein, honey and chia seeds – until smooth. Pour into tall glass with the raspberry and strawberry syrup.
  • Top with some granola and drink it or eat it with a long spoon.

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

Eat the rainbow, don’t chase it x

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Overnight Protein Oat Soak with Blueberries

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Breakfast is a big deal and I love waking up thinking it is time to feast on something delicious and nutritious. On a recent trip back to Ireland, I was lucky enough  to sample “Nua Naturals Brown Rice Protein“, click to learn more about the Nua Naturals products. Also, when I am flying I like to bring snacks for the journey as I am not a “plane food”, kinda gal. So I made a ‘Overnight Protein Oat Soak’, to accompany me on my early morning travels. As a healthy foodie I save jars, lots of jars! They are handy to have in the press for carting snacks around, making nut butters, nut milks or any other food item that needs to be stored in the fridge/press. They come in handy when I am shooting and styling food too. For this recipe , you will need a jar. I used a meridian peanut butter jar and ingredients will be based on that particular jar size.

_DSC4834Recipe

20 grams Oats

1/4 cup Chia Seeds

2 tbsp. Milled Flaxseed

200 ml Coconut Milk

1/2 Frozen Banana

1 tbsp. Nua Naturals Brown Rice Protein

2 sachets of Natvia or 1 tbsp. Honey

40-50 grams Frozen Blueberries

Method

  • Weigh out oats, chia seeds and flaxseed, pop in jar.
  • In a blender coconut milk, frozen banana, brown rice protein, natvia or honey – blend until smooth. Pour into the jar and mix. Stir until combined. Store in the fridge overnight ( I made mine 8 hrs beforehand).
  • In a bowl pop blueberries, add 3-4 tablespoons of water place under the grill and allow to defrost/melt. Once fully defrosted remove from the grill and mash with a fork. You can add honey if you like, however, I did not. Allow to cool. Do not add the blueberry mix until you are ready to munch it down. If you make it for travelling add the blueberry before you set off on your journey.

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

Eat the rainbow, don’t chase it x

 

 

Baked Pancakes with Orange-Vanilla Ricotta

 

_DSC4799The weekends are a great time to let your down hair and relax. If like me, you like to muster up creative feasts on the weekend these “Baked Pancakes with Orange-Vanilla Ricotta”, will be right up your alley. They are gluten-free; I am not going to say sugar-free maybe no added sugar, because there are bananas in the recipe which do contain sugar. So, bananas are used to sweeten the pancakes. The ricotta is flavoured with orange oil, orange rind, vanilla whey protein, coconut milk (sugar-free) and natvia. These are great healthy weekend treat with added protein to keep you fighting fit after the weekly grind.

For the recipe you will need tartlet tins, I picked up some in Lakeland in Al Wahda Mall, Abu Dhabi (see link here). The recipe uses coconut flour, natvia, orange oil, vanilla pod, saffron and coconut milk (sugar free). Below see where I sourced these ingredients in Abu Dhabi:

  1. Coconut Flour, Ecomil Coconut Milk, Natvia – Organic Supermarket Nations Tower.
  2. Orange Oil, Vanilla Pod and Saffron – Central Souk beside World Trade Mall. The spice shop beside Nab Juices.
  3. Vanilla Whey Protein – GNC stores

Recipe

(serves 4 or 2, if you are feeling greedy)

4 Free Range Eggs

2 Bananas

¼ cup Coconut Flour

¼ cup Sugar Free Coconut Milk

1 Vanilla Pod or Essence

Pinch of Saffron (can be omitted)

½ tsp. Baking Soda

Orange – Vanilla Ricotta

2-3 heaped Tbsp. Ricotta

1 tbsp. Orange Oil

2 tbsp. Orange Zest

2 tbsp. Vanilla Whey Protein

2-3 tbsp. Coconut Milk

1 Natvia Sachet

Directions

  • Preheat oven 180°c – baking time 20-25 minutes depending on oven.

Mash and Mix: in a large mix bowl mash bananas then pop in eggs, coconut flour, milk, vanilla, saffron and baking soda. Mix using a hand blender or food processor until combined.

Grease: tartlet tins with coconut oil to prevent sticking.

Pour: pancake batter evenly into the four tartlet tins. Place on a baking tray.

Bake: in the oven for 20-25 minutes, ovens will vary.  Remove from oven when golden brown. Allow to cool and serve up.

Orange-Vanilla Ricotta

  • In a mixing bowl add all ingredients and blitz until well combined. Pop in serving dish and store in the fridge until ready to spread on pancakes.

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

Eat the rainbow, don’t chase it x

Porridge for Breakfast

Porridge-2

Starting your day with this easy, simple and nutritious recipe will help you power through the day. Oats or Porridge as I call it, are by definition a whole grain with a mild creamy texture. Oats can be prepared in a variety of methods like cookies, pancakes, cereal bars and breads. Mixing and matching healthy combinations can inject bursts of flavour to a monotonous bowl of oats. For this recipe I added  pomegranate, flaxseed, peanut butter, toasted coconut chips, and vanilla whey protein.

Health benefits of Oats include (Grotto, 2011):

  • Vitamin E & B.
  • Minerals: calcium, magnesium, potassium, selenium, copper, zinc, iron and manganese.
  • Soluble Fibre: soaks up cholesterol lowering the risk of heart disease and lowers blood sugar.
  • Insoluble Fibre: helps keep you regular.

Health Benefits of Pomegranate:

  • Vitamin C and antioxidants (anthocyanidins)

Health Benefits of Flaxseed (Grotto, 2011):

  • Omega 3 fats
  • Soluble & Insoluble fibre – benefits lowering cholesterol, blood sugars and digestion.

Peanuts, although classed as nuts are from the legume family like beans and peas “Leguminosae Family”. A brand that I eat is meridian peanut butter. Great taste and they have no added ingredients like sugar, salt and palm oil. Peanuts are a good source of antioxidants (Grotto, 2011).

Lastly , I added vanilla whey protein isolate (WPI) to the mix. WPI contains high levels of protein with little fat or lactose. It is also a good source of branched chain amino acids (BCAA). BCAA are labelled as the building blocks for muscle repair and development (Grotto, 2011). This delicious bowl of porridge would be great before or after a gym session too.

Recipe

* serves one

40 g Oats

250 ml Coconut Milk (a brand I use is: Koko)

1 tbsp. Flaxseed

1 scoop Whey Protein

*toppings include: peanut butter 1 tsp, 10 g pomegranate, 10 g toasted coconut chips.

Method

  • Pop all ingredients in a small saucepan and cover with milk. Cook on low-medium heat , don’t allow it to stick to the bottom of the saucepan. Stir regularly.
  • Once cooked remove from heat. Add whey protein and stir until well combined. You may need to add a drop of liquid here if it appears dry to help with the mixing.
  • Add all toppings and enjoy!

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

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.