Wholefood Simply Banana Bread

I did it! I made a more healthful version of banana bread which will become a family staple, this is the stuff I will be bringing my kids up on!

INGREDIENTS

3 medium to large ripe bananas

8 dates, seeds removed

3 tablespoons of tahini or nut/seed butter of your choice (I used peanut butter as that is all I had at the time)

juice of 1/2 a lemon

2 teaspoons cinnamon

1/2 cup coconut flour, sifted

1 teaspoon bicarb soda

4 eggs

pinch of salt

METHOD

• Preheat your oven to 180 degrees Celcius 
• Grease and line your loaf tin
• Blend the bananas and dates together until smooth
• Add the remaining ingredients and mix until well combined
• Pour mixture into the prepared tin
• Bake for 45 minutes or until an inserted skewer comes out cleanly

TIPS

• I let my bananas turn truly black (even leave them out on the balcony table for a few extra days!) then store them in the freezer
• I was worried that without alot of flour there would not be enough mix but it fills the loaf tin perfectly! 
• I decorated the top of my banana bread with some 'scrap nuts' and coconut I had in my baking cupboard, it did not burn at all during cooking, just went nice and toasty.

Adapted from: https://wholefoodsimply.com/banana-bread/

No Sugar, High Protein Carrot Cake

After success last week making some Apple Cinnamon Brekkie Bars using Protein Pancake Mix I used my imagination and made this carrot cake! It is awesome if I do say so myself... it is filling and fragrant, and without any added sugar!

INGREDIENTS

• 1.5 cups Protein Pancake Mix
• 3 medium Carrots, grated
• 1 cup Sultanas
• 1/2 cup chopped Dates
• 3/4 cup Walnuts, chopped
• 1/2 cup Pepitas
• 1 cup Almond Meal
• 4 Eggs
• 1tbsp Olive Oil (or oil of your choice)
• 1 1/4 cups Milk (I use full cream organic milk, but you can substitute with the milk of your choice)
• 1 cup Shredded Coconut
• 1/2 cup Kapai Puku Seed of Life
• 2 tsp Mixed Spice
• 1 tsp Cinnamon

METHOD

1. Preheat the oven to 175 degrees celsius.
2. In a large bowl, combine all ingredients. Using your (clean) hands, combine everything together.
3. Pour and spread the mixture into a slice tin lined with baking paper.
4. Bake for 40 minutes or until golden brown on top - it may need longer, depending on how firmly it sets near the middle of the pan.
5. Remove from oven and allow to cool before slicing.
6. Enjoy!

I cut up the slab and store it in the fridge and freezer, warming it up in the microwave before eating (say, 30-40sec) makes it truly delicious!

You could also bake in a muffin tin or in patty cases (for less time, but I am yet to test) so they can be eaten on the run!

Apple & Cinnamon Brekkie Bars

 I'm a big fan of Protein Bread, and have a packet of their pancake mix in my cupboard. I'm so excited that this pancake mix is so versatile! I just ate a delicious slice of their Apple & Cinnamon Brekkie Bar for breakfast, such a nice change from porridge or low carb toast! Find the recipe here.

I like my measurements in cups, so here is a converted recipe:

INGREDIENTS

• 1.5 cups Protein Pancake Mix
• 3 x Apples, cubed (I use Granny Smith)
• 1 cup Sultanas
• 3/4 cup Almonds, chopped
• 3/4 cup Pepitas
• 1 cup Almond Meal
• 4 Eggs
• 1Tbsp Coconut Oil/Butter
• 1 1/4 cups Coconut Milk
• 1 1/4 cups Desicated Coconut
• 1tsp Cinnamon

METHOD

1. Preheat the oven to 175 degrees celsius.
2. In a large bowl, combine all ingredients. Using your (clean) hands, combined everything together.
3. Place the mixture into a slice tin and press down firmly.
4. Bake for 30 minutes or until golden brown on top.
5. Remove from oven and allow to cool before slicing.
6. Enjoy!

I'm really looking forward to playing around with recipe too, substituting different types of fruit, cocoa, and even my favourite peanut butter! 

The Best Spread?

I love Protein Bread for breakfast, and I have a number of favourite spreads to choose from each morning, depending on what I feel like. So which one is best for me? Well in the end, it depends on what else I plan on eating for the rest of that day. The other main point below is I have also not taken saturated vs. non-saturated fats into account.
These are all good choices, so I decided to compare their nutritional values on a table:

	Vegemite	Cocopure	Mayvers	RDPB
SERVING SIZE	5g	10g	20g	15g
PROTEIN	1.3g	0.9g	3.7g	3.6g
CARBOHYDRATE	Less than 1g	2.9g	6.3g	1.4g
FAT	Less than 1g	4.4g	10g	8g

And here they are, if serving sizes were identical:

	Vegemite	Cocopure	Mayvers	RDPB
SERVING SIZE	5g	5g	5g	5g
PROTEIN	1.3g	0.45g	0.93g	1.2g
CARBOHYDRATE	Less than 1g	1.45g	1.58g	0.47g
FAT	Less than 1g	2.2g	5g	2.7g

You can learn more about each spread at their websites:

• Vegemite
• Cocopure Chocolate Coconut Butter
• Mayvers Dark Chocolate Super Spread
• Ridiculously Delicious Peanut Butter

Lime Pickle Yoghurt

Last night I fell across a taste sensation! I originally made this recipe as a salad dressing because I had been craving the sour lime pickle served in Indian restaurants.
Upon tasting the mix I realised it would make the perfect savory afternoon snack, it would act as versatile base for so many different options.
It sort of reminds me of eating the beautiful Indian dish called 'chaat', you would need to look it up to fully understand, but most definitely tasty and moreish.

The slight sweetness of the yoghurt balances the lime pickle beautifully, and I would possibly add roasted cashew nuts or almonds, maybe even a little bit of grilled chicken. I have to admit though, this mix works beautifully on its own!

INGREDIENTS
Qty of Barambah Bush Honey Yoghurt
Dessert Spoon of Sour Lime Pickle - I use this supermarket brand
- You need to test it to taste, it depends very much on how sour you would like the dish to be

METHOD
Combine and serve, that simple!

Next: I've begun looking at low oil lime pickle, I'll try my best to keep you updated!

Bill's Avocado Salsa

I'm blessed living in the vicinity of three of Bill Granger's restaurants. Last weekend I made some of his famous avocado salsa, it was a revelation! Fantastic with grilled meats, as a dip, or sprinkle over lettuce leaves for a quick salad. Ever so versatile!

INGREDIENTS
2 ripe Avocados, stones removed and diced
15 g coriander leaves
2 tablespoons Lemon Juice or Lime juice
2 tablespoons finely chopped spring onions 
1 Tomato quartered, seeded and finely sliced
1 dash Tabasco sauce
sea salt
freshly ground Black pepper  

METHOD
- Place all the ingredients in a bowl and stir very gently to combine.

- And here? The best salsa you will ever have (just three ingredients!)

Adapted from: http://www.lifestylefood.com.au/recipes/149/sweetcorn-fritters-with-avocado-salsa

Kapai Puku - The Seed of Life

I was in Harris Farm the other week and as usual there were loads of food samples to try (this is certainly what gets Mark through the door!) I normally avoid all of the free cheeses and breads, but I enjoyed tasting a yoghurt sample with these 'Kapai Puku' seeds mixed in.

Well I enjoyed it so much I bought a pack of these seeds - and they were 15 bucks, for a while I was worried I had been ripped off! But they have proven to be so versatile, and I've really enjoyed mixing them in yoghurt, adding to cereal, even omelettes or stewed fruit.

Then I double checked the numbers and I realised just how great these seeds are!

Some of the benefits of this product include:
* Rich source of omega-3 fatty acids, linoleic acid and alpha-linolenic acid.
* Rich in fibre
* Contains silica – that is essential for healthy smooth supple skin, healthy hair and strong nails. Silica is present in almost every tissue of the body and is essential for cell growth.
* Contains B Complex vitamins (B1 – Thiamine, B2 – Riboflavin, B3 – Niacin, B6 – Pyridoxine) are extremely important for the health of the nervous system. They are not stored in the body in any great quantity and need to be supplied daily by the diet.
* An excellent source of vitamin E, the body’s primary fat-soluble antioxidant, neutralizing free radicals that would otherwise damage fat-containing structures and molecules, (eg. cell membranes, brain cells, and cholesterol).
* High in Zinc, Calcium, and Phosphorus.

NUMBERS (per 50g serve)
Protein 8.2g
Fat 13.3g (saturated 1.7g)
Carbs 18.9g
Fibre 8.4g

You can also order the product online.

A More Healthful Cookie Experiment

The last few months have been a whole reducation process for me as far as nutrition is concerned. But sometimes, it's just so easy to fall off the wagon!

My problem food right now? I say right now because I haven't eaten these for years. Cookies, straight from the oven. I'm lucky I haven't gone overboard with them, but I admit I have been eating small amounts pretty regularly.

A lovely workmate Kath had a pre-school fundraiser for her son, and this time it was Billy G's Gourmet Cookie Dough. I was happy to oblige and buy a tub of dough because Mark often eats cookies late at night before bed (because he is super-skinny and he can!) and this cookie dough is absolutely delicious raw or cooked, it is such a treat to eat!

Now I am tiring of it all and am beginning to get cranky with myself - so I'm seeing this in terms of a challenge. Will I be able to create a more healthful version of cookie dough that I can freeze and enjoy alongside Mark when he gets the munchies?

I'm thinking of wholemeal and coconut flour, a mix of brown sugar, perhaps honey, and splenda. Dark chocolate, and maybe some nuts? I'll also try and use a reduced fat butter blend, and organic eggs of course. I know I'd much prefer to stick to whole food organic type products, but I also want to keep the numbers down, so a bit of compromise is required.

So fingers crossed, the experiment starts here!
I found this excellent website with general cookie baking tips:
http://www.eatingwell.com/recipes_menus/collections/healthy_cookie_recipes

I also found this website with some healthy cookie recipes so I'm going to give one a try, after adapting it to meet my needs:
http://www.eatingwell.com/recipes_menus/collections/healthy_cookie_recipes

The recipe I have adapted follows:

INGREDIENTS
* 3/4 cup weight watchers rolled oats
* 1/2 cup whole-wheat flour
* 1/2 cup coconut flour
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt
* 1/4 cup reduced fat spread, softened (I use Devondale light 50% less fat)
* 1/4 cup lite olive oil
* 1/3 cup splenda
* 1/3 cup brown sugar
* 1 large egg
* 1 teaspoon vanilla extract
* 40g dark chocolate, chopped (I use Lindt excellence, 70% cocoa)

METHOD
1. Preheat oven to 180°C. Cover a tray with glad bake.

2. Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Melt butter gently in the microwave. Add oil, splenda, brown sugar, egg and vanilla; stir until smooth and creamy. Stirring, add the dry ingredients until just combined. Stir in chocolate.

3. Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared tray, press down. Bake cookies for about 10-15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

NUMBERS Per cookie (approx):
3 g fat
8 g carbohydrates
1 g protein

So how did it go? Well! I could go on and on, but I'm really pleased with my adapted recipe. The wholemeal flour fills me up much faster and I don't seem to keep craving and craving cookies! They don't spread much, so I'll be playing around a little with the recipe, but it's good to know what I'm eating, and they are at least 30% better for me all-round nutrition wise compared to the lovely Billy Gs Cookies.

Overall, if you are watching what you eat and you are craving something, I say go ahead and cook it - then try to make it better! Once you put the effort in, work out the numbers and enjoy your snack, you will probably lose your craving and find respect for more healthful food options (after just a few more cookies!)

Yummy Organic Popcorn

This morning I stopped by the nasty Woolworths Petrol to buy my least favourite thing, petrol, when I came across these friendly treats!

Whole Kids Organic Popcorn with sea salt is delicious and yummy. I'm sort of sorry the brand name is 'Whole Kids' as this snack is perfect for everybody! I have already scanned the shelf in my local Woolworths store but no luck as yet, I think I'll be sending them an email to plead they get some stock on the shelf...

The benefits of this product include:
* Certified organic
* Low GI
* No preservatives
* No artificial flavours
* No artificial colours
* rich in dietary fibre
* Low sodium
* Whole kids is australian-owned

Better still, the numbers are fantastic!
NUMBERS (per 12g bag)
Protein: 1.3g
Fat:1.9g
Carbohydrates: 8.3g

You can find more information about stockists and even buy online at:
http://wholekids.com.au/

Stewed Apple and Raspberries

It seems at the moment I am trying out a new 'stewed fruit' every week! It's great to have on hand to add to porridge, yoghurt, or to eat for dessert with a lite custard. I think this is my favourite combination so far, it's just so tempting to keep adding different things to the mix but I believe it's important that the fruit does the work as far as flavour is concerned.

INGREDIENTS
4 large cooking apples (granny smith, fuji) peeled and chopped
1 cup frozen or fresh raspberries
1 tablespoon of honey
squeeze of lemon juice
1 stick of cinnamon

METHOD
1. In a medium saucepan, put the apples with the lemon juice (add perhaps 1 Tbs of water as well), add and cinnamon stick. Cook over medium heat for around 10 min.

2. Add the raspberries and honey and stir, simmer 5-10min.

3. Set aside to cool down.

Adapted from:
http://rhid-baked.blogspot.com/2008/02/apple-and-raspberry-pies.html

Dark chocolate: Kshocolat

I recently visited the much-loved (if not in need a of a fresh coat of paint) Jones the Grocer store in Woollahra to buy some fancy last-minute provisions for our weekend away.

One item I chose was the Kshocolat Dark Chocolate with 72% cocoa solids, I think it was around $12 a bar for 80g which is pretty full on, but hey, we all have to live a little!

I think I'll be doing a little comparing and contrasting of different dark chocolates in the near future, there is a wide range available to try and there are apparently many health benefits! ;)

NUMBERS (per serving, 40g)
Protein: 3.4g
Fat: 15.5g
Carbohydrate: 12.6g

Upon doing some research, it seems this Scottish chocolate company has recently gone into administration (Feb 2010) and is looking for a buyer, so if you're keen...

I for one really enjoy the taste of this product so hope this is by no means the end for Kshocolat.

...Well, Naturally

When I first started making changes to my diet I found that protein bars were a big help. I rely on them less these days, and I am the first to admit there are alot of terrible tasting protein bars out there!

I find protein bars especially useful when I am out and about, particularly when I am on playground duty or off on an excursion (stops me from heading to a vending machine!)

The health benefits of ...Well, Naturally Bars include:
- Great taste (They are the best tasting protein bar I have found so far)
- 23g protein (38%)
- Less than 8g carbs
- You feel fuller for longer
- They are low GI for slow release energy

There are a few flavours to choose from but I enjoy Caramel Fudge best. There is also Cherry Delight, Double Choc (too rich for me) and a White Chocolate flavour that I come across from time to time.

The first time you eat a protein bar it can be a bit of a shock! But I actually look forward to it now, and crave them quite a bit.

There is a list of stockists on the website, but I also find them at my local Pulse Pharmacy and the excellent people at GNC Vitamins will sell them to me by the box! I believe they are also available for sale online at GNC.

You can find out more about Well... Natually here:
http://wellnaturally.com.au/info/high-protein-bars

Healthy mini meals for all-day energy!

I was visiting one of my favourite fashion/lifestyle blogs today called frolic when I noticed a story on making 'Banana, berry & yoghurt popsicles.' Even though it's Winter here in Sydney I have been craving icy treats, probably because Mark often munches away on yummy things after I go to bed and I'd love to join him, filling up my belly before I go to sleep!

When I clicked on a link to the yoghurt popsicles a great article came up called 'Healthy Mini Meals for all-day energy!'

There is alot of good stuff here, it leans more towards Summer-type food and some recipes may be a little carb heavy (although low in gi, high in fibre), but I just love the ideas and photography.

Here are some of my favourites (you can click on the photos to go straight to the recipe):

Banana, berry & yoghurt popsicles

Mustard chicken with apple

Split-pea crisps

Pear and almond

Chickpea dip

Spiced nuts and seeds

I know I'll be trying these recipes out, particularly once I get over my current soup, casserole and curry obsession! Will be great for lunches at work... now just to get my hands on a popsicle mold...

Skinny Cow

When I went on a shopping tour with Joe he told me about Skinny Cow as we walked past the ice cream cabinet. Now, I am a huge fan of brands like Ben & Jerrys and Haagen Daaz so I am a difficult ice cream eater to please.

A few weeks ago I finally caved in and bought a four pack of 'sundae cups.' Since then I have worked my way through a few of the flavours and I have to say they do a pretty good job of making the ice cream taste light, sweet and authentic! (Although sometimes you do get that 'fake sugar' aftertaste for a while, a shame.)

My favourite flavour so far is the Vanilla Chocolate Sundae. I only have a limited range available because of the small Woolworths near my place in Potts Point, but it's good to have it standing by in my freezer for moments of weakness. I also like igloo zoo, but I'll talk about that another day.

My only disappointment is they don't have nutritional info on their website! Guess I'll just have to buy another pack...

You can learn more about Skinny Cow here:
https://www.theskinnycow.com.au/products/

Asian-Style Rissoles

I have had trouble finding a protein friendly afternoon snack with a nice savoury flavour. Lately when hunting through the depths of my freezer I came across a container of rissoles, cooked them up, and haven't stopped smiling since!

Rissoles are so versatile, as you may have read I tend to crave certain flavours rather than certain foods. Rissoles allow me to unleash that genie, these ones have a wonderful crunch from the water chestnuts and of course there is a lovely coriander taste. If you don't like coriander you can substitute thai basil.

INGREDIENTS
2 tsp minced garlic
3 tsp minced ginger
2 tsp minced red chillies
4 spring onions, roughly chopped
1/2 cup coriander leaves, chopped
500g organic heartsmart beef mince
1 cup cooked quinoa
1 x small tin of water chestnuts, roughly chopped
1 egg, lightly beaten
2 tablespoons organic milled flaxseed
coconut flour, for rolling
olive oil cooking spray

METHOD
1. Place all ingredients except for coconut flour and olive oil spray in a dish (I use an old saucepan).
2. Use your hands to combine mince mixture well.
3. Roll into balls and coat in coconut flour, place in fridge for 20-30min to settle.
4. Heat frypan to medium and spray with olive oil spray, cook rissoles for approximately 4 minutes each side, or until cooked.

NUMBERS (per 30g serve, approximately 1 rissole)
Protein: 20g
Carbohydrate: 10.3g
Fat: 4g

Fava Nuts - Roasted Broadbeans!

One of my lovely students Darcy offered me a snack a few months back. I thought it a little strange that she would be eating roasted beans of all things, but these taste fantastic! I later found out she is on a gluten free diet, and these are a helpful choice for her eating.

This morning I arrived at school and there was an entire box of Fava Nuts Roasted Broadbeans sitting on my desk, I was so happy munching away in my car on the way home after work.

As their website says:

"Broad beans are packed with protein with about half the fat of popular corn and potato snacks. Ideal for school lunch boxes or a hunger fix on the run. Fava Nuts – made from the crops that restore Australian soils."

Nice! You can learn more at:
http://www.chicnuts.com/fava-nuts/

NUMBERS (per 25g serve)
Protein: 6.1g
Carbohydrate: 11.5g
Fat: 6.1g

Barambah Organics

Up until recently I was a huge fan of Jalna Yoghurt, but then I discovered Barambah Organics. This is the creamiest-tasting yoghurt and very low in carbs. When I first ate it tasted so good I did not realise I had picked up the low fat version by mistake!

You can visit Barambah Organics as http://www.barambahorganics.com.au/

Seriously recommended, especially with a small handful of chopped fruit or nuts, and it's great to switch between flavours because the numbers are good!

500g is about $7.50 at my local deli, but I've seen it for $6.95 up the street at Harris Farm, this quantity normally lasts me a week.

Barambah Organics Low Fat Natural Yoghurt (50g serving)
Carbs: 2.4
Protein: 2.95g
Fat: 0.1g

Stewed Rhubarb and Custard

I have never cooked rhubarb until recently, never. I remember my mother cooking it when I was small and I wondered what the fuss was about, I never really bothered with it. This recipe is not fantastic if you are watching your weight, but I figure it sure as hell beats reaching for the chocolate cake or pastry, like I once would have done! Furthermore, I have made this with wild honey, courtesy of my friend Jesse and Amanda's backyard beehive in Islington, Newcastle. It IS delicious!


INGREDIENTS
1 x bunch of rhubarb, sliced into 3-5cm pieces (a bunch is approx 5 sticks)
1/2 cup water
1/4 cup wild honey
1 tsp vanilla
3 x cardamom pods
1 x tsp grated lemon rind

METHOD
1. Place rhubarb, water, honey, vanilla and cardamom in saucepan.
2. Mix well and bring to boil, then reduce heat and simmer for 20min.
3. Take off heat and remove cardamom pods and stir through lemon rind.
4. You can add some extra honey if you like at this point, depending on how sweet or tart you like the rhubarb to taste.
5. Serve with lite custard or low fat organic yoghurt. Yummy!

NUMBERS (Approx)
Stewed Rhubarb with honey (70g Serving)
Carbs: 10.8g
Protein: 0.8g
Fat: 0.1g
Fibre: 1.7g

Dairy Farmers Lite Pouring Custard (100g serving)
Carbs: 13.8
Protein: 3g
Fat: 0.9g

Barambah Organics Low Fat Natural Yoghurt (50g serving)
Carbs: 2.4
Protein: 2.95g
Fat: 0.1g

Obviously, the yoghurt is the go but sometimes you just gotta have custard!