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

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

 

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.

Healthy Nutella

Processed with VSCOcam with s5 presetWere you aware that Nutella hails from Italy? Like most, I am an avid fan of this chocolaty hazelnut spread. However, I wanted to make a healthier version to enjoy on my porridge or add to a hot protein chocolate drink. This recipe contains less sugar and no added oil but still not a golden ticket to devour the whole jar; even though I could! Hazelnuts are one of the easier nuts to make butter with in comparison to almonds, which time wise take much longer.

World Nutella Day takes place on the 5th February, so what better way to indulge your nutella cravings than with a healthier version of this rich chocolate hazelnut spread.

According to Grotto (2011) the health benefits of Hazelnuts include:

  • Good source of protein;
  • Fibre;
  • Vitamin E;
  • Arginine ( an amino acid);
  • Folate;
  • Calcium, magnesium and potassium.

Recipe

300 g Hazelnuts

2 tbsp. Cacao Powder or Unsweetened Cocoa Powder (if you like 85% dark chocolate add 4 tbsp.)

4 tbsp. Rice Malt Syrup or Coconut Sugar

Pinch of Sea Salt

Method

  • Roast: Preheat oven 150°C, line a flat baking tray with greaseproof paper. Bake for 25 minutes; check them regularly to ensure they are not burning.
  • Cool: Remove from oven, allow to cool. Gently rub the hazelnuts to remove skin. Some skin will not come off but remove as much as possible.
  • Cream: Pop in food processor and blitz until creamy and runny, this can take between 5-10 minutes depending on the food processor you are using.
  • Once creamy add cacao powder, rice malt syrup and pinch of salt. Blitz to combine.
  • Pour into an air tight container – I use a glass jar. Saving glass jars is a handy way to build up a collection for homemade nut butters.

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.

Smoked Mackerel with Shredded Beetroot, Carrot & Zucchini Rice

DSC_3815This recipe is similar to a rainbow on your plate, an anti-oxidant rainbow. So many beautiful colours like purple, orange and green. It is bursting with vitamins, minerals and anti-oxidants to nourish your body. The zucchini/courgette rice is not your typical white rice. It is zucchini grated and tossed in the pan with coconut oil.

Mackerel is great source of omega 3 and vitamin D. One should include one to two portions per week of oily fish such as salmon, mackerel and herring; this will meet recommendations of 200mg DHA/day. Docosahexaenoic acid (DHA) is an omega 3 essential fatty acid , it cannot be made in the body, therefore, we must obtain from food sources.

Beetroot is rich in antioxidants like Lycopene. This powerful anti-oxidant is responsible for the maintenance of skin elasticity and protecting the skin from free radicals. Carrots are an abundant source of vitamin A and Beta Carotene.  This recipe is a great way to boost your daily vegetable and fibre intake.

Ingredients

(Serves 1)

1-2 Smoked Mackerel Fillets

1-2 Baby Beets, grated or chopped (you can use pickled, boiled or roasted)

1 medium-sized Carrot, grated

1 medium-sized Zucchini/Courgette, grated

Directions

  • Grate the beetroot, carrots and zucchini. Set beetroot and carrot aside until ready to serve.
  • Zucchini Rice: in a pan on medium melt 1/2  tsp. coconut oil or oil of choice, add grated zucchini and cook for 2-3 minutes, season with salt, pepper and squeeze of lemon juice.
  • Remove mackerel from packet and plate up. Layer your ingredients and pop the mackerel fillet on top.
  • Serving suggestions: toasted flaked almonds and an orange vinaigrette. To make Orange Vinaigrette: 3-4 tablespoons Cold Pressed Olive Oil,1-2 tablespoons Apple Cider Vinegar,1 tablespoon Rice Syrup,1/2 Orange, juice only,1 Orange Slice, Coarse Sea Salt, Fresh Ground Pepper. Pop all ingredients except orange slice in a bowl and whisk until rice syrup is dissolved and emulsified. Add orange slice at the end. Season with salt and pepper. Set aside and serve with meal.  Spoon it over your meal.

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

 

Coconut Chicken & Mixed Herbs, topped with Roasted Dates

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This delicious chicken recipe will satisfy your taste buds for lunch, dinner or tea. I added a Raw Zucchini Ribbon Salad to the mix to boost the vegetable content. Sweet potato wedges roasted in coconut oil would work really well with the recipe too.  The recipe is gluten-free, dairy free and spilling with a good range of macronutrients (protein, fats and carbohydrates). The roasted dates paired with the coconut milk will leave you wanting more. Bon Appetit , enjoy this wholesome recipe.

Ingredients

Serves 2 people 

2-3 Chicken Fillets

165ml Coconut Milk

1 Garlic Clove, finely chopped

1 Purple Onion, finely chopped

1 tbsp. Mixed Herbs

Pink Salt & Black Pepper to season

Roasted Dates

2-3 Medjool Dates , remove stones

Raw Zucchini Ribbons

2-3 medium size Zucchini/Courgette

Homemade Pesto

Large handful Basil

Handful Walnuts

4 tablespoons of Extra Virgin Olive Oil

1 Garlic Clove

Sprinkle Chilli Flakes

Pinch of Pink Rock Salt

Black Pepper

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Method

  • Wash and chop garlic and onion.
  • Add 1 tsp. extra virgin coconut oil to a medium-sized saucepan on medium heat. Pop in veggies, chicken and mixed herbs. Allow to sauté. Pour coconut milk over the chicken and simmer on low heat for 10-15minutes.
  • Roasted Dates: pit medjool dates. Pop on a lined baking tray. Throw into the oven 180 degrees for 10-15 minutes until golden brown. Remove, allow to cool. Once they cool they will become crispy/chewy (similar texture to toffees), cut into strips (I use a scissors).
  • Zucchini/Courgette Ribbons: wash, top and tail. Grab your potato peeler and proceed to peel the zucchini in ribbons/strips. Pop the ribbons/strips in a glass bowl. For added flavour I added 1 tbsp. homemade pesto, mixed through the ribbons.
  • Homemade Pesto: Pop in food processor and blend until all ingredients are combined. Store in glass jar in the fridge.
  • Serve the dish with chopped roasted dates on top, sprinkle sesame seeds and a side of zucchini ribbons smothered in homemade pesto.

 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