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/

Oven-Roasted Cauliflower Rice

With a little one keeping me busy I need to keep things as simple as possible. There are so many recipes out there for cauliflower rice! I find this one quick and tasty, it could be used as a good base for other flavours; but just on it's own it is the perfect substitute for rice.

INGREDIENTS
Serves 2

• Olive oil spray (or you can use Coconut Oil spray - found it today, makes it so much easier!)
• 1 x head of caulifower
• Salt
  
  

METHOD

1. Preheat oven to 200 degrees celcius
2. Line a baking tray with foil. Spray a thin layer of olive oil on the foiled surface.
3. Whizz handfuls of cauliflower in a food processor (I only have a small one but do it in a few gos, it's no problem)
4. Spread cauliflower on tray, sprinkle with salt and spray with more olive oil
5. Bake for 10min, then stir and rearrange on tray. Bake for another 10 minutes,or until mix is slightly 'toasted.')
6. Serve as a side with curry or similar.

TIPS
- The cauliflower mix shrinks alot when baked. It may seem like a lot of mix when you are whizzing it in the food processor, but the mix will easily shrink to a third of its size once roasted.
- Watch you don't burn it too much, I baked my first lot for 30min and even though it looked lovely on the tray by the time I mixed it up it was probably a little too toasty.

Adapted from: http://theclothesmakethegirl.com/2014/03/25/roasted-cauliflower-rice/

Spanish Beef and Pearl Barley Paella

 This has been one of my 2014 Winter favourites! And so many good crunchy greens, you could substitute what you have on hand to personalise this dish. Fabulous leftovers for lunch too.
 
INGREDIENTS

600 g beef blade (steak or roast), trimmed of fat, 2cm diced
1 tbsp smoked paprika 4 silverbeet stems, finely diced
1 red capsicum, finely diced
1 green capsicum, finely diced
½ cup pearl barley
1 head garlic, sliced in half horizontally
6 sprigs thyme
1 pinch saffron, soaked in 1 tbsp hot water
500 ml salt reduced beef stock
1 bunch silverbeet leaves, shredded

METHOD

- Drizzle oil over beef in a bowl and toss to coat.
- Place a 30cm paella pan, frying pan or cast iron casserole dish over high heat and brown beef.
- Add paprika and stir to coat the beef.
- Add diced silverbeet stems, capsicum, pearl barley, garlic, thyme, saffron and stock and bring to the boil
- Reduce heat to low, cover and simmer for 45 minutes or until beef and pearl barley are tender. If liquid reduces too much add a little water to keep the beef moist.
- Add shredded silverbeet leaves in the last 2 minutes of cooking, or steam separately and serve paella on top of silverbeet.

From: http://www.beefandlamb.com.au/Recipes/All_recipes/Detail/Spanish-beef-and-pearl-barley-paella

Low Sugar Cupcakes for Kids!

So my little bean is turning one! I want to her to celebrate with her baby-friends, of course. But as my day job is Primary School Teaching I have seen first hand what too much sugar does to kids...(and I learned this the hard way from giving my 9 month old one 'milk-chocolate' Easter Egg at Easter... just one!)
So I thought I'd seek out a recipe that minimises the sugar... hopefully it will be good for years to come!  

INGREDIENTS  
Makes approx 30 mini cupcakes

3 really ripe large bananas (the blacker, the better!)
1 teaspoon cinnamon
1 lightly beaten egg
1 teaspoon of baking powder
1 cup wholemeal self raising flour 
1/2 cup desiccated coconut
1/3 cup melted butter 
Splash of milk (to help create a consistent cake batter) 

Date Glaze

6 large medjool dates, pitted
6 tablespoons boiling water
4 tablespoons melted butter or coconut oil
1/2 teaspoon vanilla extract

METHOD

• Mash up bananas
• Add the cinnamon & beaten egg
• Sift in the dry ingredients
• Add the melted butter
• Mix together until all combined - if you feel you need a slightly 'runnier' cake batter, I suggest adding a few splashes of milk at this step.
• Place into muffin tin or patty cakes and then place in an oven at 180 degrees (or about 170 for fan forced) for about 15-20 minutes. 

For Glaze: 

• Add the dates and boiling water to a small bowl Let soak for about 15 minutes. 
• Then pour mixture into a container that you can whiz mixture with a hand held blender / mini food processor. 
• Add the remaining ingredients. Blend on high until ultra-smooth and creamy. This only took me 20-40sec.
• Spread the glaze onto the warm cupcakes using a pastry brush, sprinkle with coconut. Add a decoration if you like - I buy mine (yes they have sugar, but they are tiny and if your diet is strict you can remove it easily before eating) from Patrick's Sugar Box on eBay.  

I really like this recipe as it is quick and requires no beating - so no need for a Kitchenaid or 20min standing there with a handheld beater :)
Overall I find that the cakes rise well and turn a pleasing brown colour - the date glaze helps to get things looking really golden, and give it a slight toffee-buttery taste. The cupcakes have a muffin-y texture and would probably benefit from cooking with unsalted butter (or even coconut oil!).
If you become hooked on making them sweeter I'd suggest to add some date paste or rice malt syrup to the cake batter - I'm yet to do this but I am going to keep trying this recipe with a few tweaks and will update as I go along.

I adapted the cake recipe from one I found on the Sweet Poison Forum
The original Date Glaze recipe can be found here.

No Sugar, High Protein Lemon and Blueberry Cake Slice

After I had my little one my Mother-In-Law made me this Blueberry and Yoghurt Loaf by Donna Hay, and I was obsessed with it!
Here is my adaptation of the recipe to make it more healthful for me - I have to say this smells gorgeous while it is baking. It also forms a lovely glossy crust once cooked and the greek yoghurt give the texture a softness, I'd say it is my most successful sugar-free baked treat to date!

INGREDIENTS
1.5 Cups of Protein Pancake Mix
2 punnets blueberries
1/2 cup sultanas
handful of craisins (Optional, I just had some in the pantry so thought I would try)
1/2 cup chopped dates
3/4 cup flaked almonds
1 cup shredded coconut
1 cup hazlenut meal (or just whiz hazlenuts using a handheld food processor)
4 eggs
1 tbsp coconut oil
1 cup greek yoghurt
3/4 cup milk (or substitute of your choice)
1 tablespoon of lemon rind
2 tablespoons of lemon juice
1 tsp vanilla

METHOD
- Preheat oven to 160 degrees
- Line a lamington tin with greaseproof paper
- Mix all dry ingredients in a bowl
- In a seperate bowl, whisk together eggs, coconut oil, yoghurt, milk, vanilla and lemon juice
- Combine all ingredients together in one bowl
- Pour mixture into lined lamington tin
- Bake at 160 degrees for 20min, then turn oven up to 180 degrees, bake for a further 35min
- Allow to cool in tin resting on a wire rack, once cool cut into squares and enjoy!

These also benefit from 20sec of warming up in the microwave if eaten after baking day.
Fine for freezing, too - again, just warm up in microwave and munch away!

Beef Stroganoff

 INGREDIENTS

• olive oil cooking spray
• 500g beef fillet, trimmed, cut into thin strips (I just buy beef cut for stir fry from the butchers)
• 1 brown onion, thinly sliced
• 2 tsp minced garlic
• 250g button mushrooms, sliced
• 1 teaspoon smoked paprika
• 3 teaspoons coconut flour
• 1 cup chicken stock
• 1 tablespoon worcestershire sauce
• 3/4 cup Greek-style yoghurt
• 1/4 cup flat-leaf parsley leaves, finely chopped
• 600g steamed vegetables, to serve

METHOD

- Spray a frying pan with oil on high heat
- Add one third of the beef. Cook, stirring, for 30 to 60 seconds or until browned all over. Remove to a plate. Repeat with oil and remaining beef in 2 batches.
- Combine coconut flour, stock and worcestershire sauce in a small jug, place to one side
- Reduce heat to medium, spray pan with oil
- Add onion and cook, stirring, for 5 minutes or until soft. Add garlic and mushrooms
- Cook, stirring, for 2 to 3 minutes or until mushrooms are tender
- Stir in paprika and cook for 1 minute
- Stir stock mixture into mushroom mixture. Cook, stirring, until sauce comes to the boil. Reduce heat to medium-low. Simmer for 2 minutes
- Add yoghurt and cook, stirring, for 2 minutes
- Return beef and juices to pan, stir until warmed through.
- Stir in parsley and season with pepper
- Spoon stroganoff onto plates. Serve with steamed vegetables.

Adapted from: http://www.taste.com.au/recipes/7338/beef+stroganoff

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! 

Slendier Fried Rice

I've been cooking with Slendier Rice for a while now, and this stuff is incredible. My trainer (also a nutritionist) checked out the macros for me and confirmed that konjac rice is close to a  miracle, particularly if you enjoy eating mains dishes with rice or pasta!
Low in carbs, high in fibre, natural, it's fantastic. This is my favourite recipe (a variation of what is on the back of the packet), but you can throw in any vegetables you have on hand to make it truly delicious!

 INGREDIENTS

1 x packet of Slendier Rice 
1 tblsp oil of your choice (I use coconut oil or light olive oil)
2 x eggs, beaten and fried as an omelet, sliced
2 x tsp of minced ginger
4 x shallots, white parts only, sliced
Handful of leg ham, sliced (you can also pre-fry/ grill this as you like)
Handful of frozen peas, thawed
1 tblsp soy sauce 


METHOD

• Heat oil in saucepan, add ginger, stir for 30sec-1min
• Stirfry Slendier rice for 5min in oil and ginger mixture
• Throw in all vegetables / meat / egg, stir until heated through
• Stir through soy sauce, serve immediately.

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