Don’t get fooled by the false advertising of ‘no fat’ ‘low carb’ rubbish you can buy in the shops! Yes, there are a couple of OK brands you can buy, but you are so much better off making your own granola/muesli and cereal. You can put just about anything in your own bars, even chocolate and/or peanut butter :) Try different nuts or dried fruit, the choices are endless. Here’s something I whipped up in less than an hour – easy! Perfect for breakfast or a snack on the go. I had mine this morning with some coyo yoghurt mmm mmm! I also created mine into little bars and muffins. Makes approx 14 serves.

Mixed Nut & Banana Granola Bars

Ingredients:

330g Rolled Oats

3 Bananas – Mashed

6 Tablespoons of chia seeds

20g of Quinoa Puffs

50g Unsalted peanuts

1 Cup of shelled pistachios

75g of Macadamia nuts

1 Cup of Organic unsweetened coconut flakes

1 Cup of apple sauce (read your labels!!)

2 Tablespoons of coconut oil (melted)

1 Teaspoon of cinnamon

2 Teaspoons of vanilla extract

Instructions:

Preheat oven to 180deg. Line desired baking tray (muffin trays, 6×6, large baking tray) with baking paper, lightly spray with coconut oil and set aside.

In a large bowl, mix the oats, chia seeds, cinnamon, coconut flakes and quinoa puffs.

In a food processor pulse macadamia nuts, pistachios and peanuts well. You can make this as chunky or as fine as you like! Add to dry mixture and stir well ensuring the nut mixture breaks up and is combined evenly.

In another bowl, mix your mashed bananas, coconut oil, apple sauce and vanilla extract.

Mix your wet ingredients with your dry ingredients again – be sure everything has been combined evenly.

Add large spoonfuls of mixture to either your muffin trays or baking tray, pressing down the mixture and making sure it’s spread out evenly.

Pop in oven for 20min or until granola turns a light brown, be careful not to burn!

Remove from oven and allow granola to completely cool before slicing.

Keep in fridge in a sealed container or in freezer wrapped individually.

Mixed Nut & Banana Granola Bars 2

 

 

Really, peanut butter at any time of the day is good, but peanut butter, oats and banana = a match made in heaven….and straight up first thing in the morning? What a great way to start the day :) Delicious and sooo filling, this keeps me going until lunch time. Please see my notes at the bottom regarding servings.

Ingredients:Creamy Coconut Peanut Butter Oats

330g raw rolled oats

200ml of Coconut cream

3 Medium sized bananas – sliced into 2cm pieces

3 Scoops of vanilla protein powder (optional, but I like the flavour it adds not to mention the protein content)

3 Tablespoons of 100% peanut butter

2 Tablespoons of black chia seeds

Sprinkle of cinnamon

Sprinkle of nutmeg

Dash of sea salt

1/2 Tablespoon of coconut oil (for heating)

4-5 Cups of water (to add to pot throughout cooking)

Instructions:

Heat coconut oil in a large pot on medium – high heat and add sliced banana with 1-2 tablespoons of water to ensure the banana doesn’t stick to the bottom of pot. Reduce heat to medium. Stir for 3 – 5 minutes until the banana starts to soften and becomes gooey.

Add peanut butter and stir until peanut butter has melted. Now mix through the chia seeds and oats. Fold the banana/peanut butter mixture into the oats/chia seeds whilst pouring in the coconut cream. Add 2 cups of water to help combine. Let mixture thicken and water dissolve.

Stir through the cinnamon, nutmeg and salt and if required add another cup of water if mixture starts to stick to the bottom of the pot. The main thing you want to achieve is a thick mixture without anything stick to the pot.

Now add the protein powder with another 2 cups of water and fold powder into oats mixture. Bring to a light boil so mixture thickens even more then reduce to a simmer.

Keep stirring to thicken up the mixture for approx 5-10min.

This mixture makes 5 serves. I cook this pot up on a Sunday and separate it into 5 containers for breakfast during the week. I add about 3/4 cup of water and heat in the microwave before eating so it creates more of a runny mixture. Oats harden up in the fridge so I find adding the water before heating solves this plus feels like you’re eating more.

You can serve immediately as it is or add toppings such as extra banana, coconut flakes, cacao nibs, more peanut butter, more cinnamon or almond milk.

Mmmmmm. Enjoy :D

Apr
18
0

Banana Protein Chia Muffins

Muffins, perfect for any type of snack or even have a couple for a quick breakfast on the run. I’m using protein powder again in this recipe however feel free to leave out and substitute with oatmeal (blended oats) or nothing at all. I like to add protein to my snack recipes to ensure I’m getting a healthy balance of protein, carbs & good fats. Enjoy!

Banana Protein Chia Muffins

Ingredients:

2 Bananas – mashed

2 Cups of raw oats (approx. 195g)

4 Scoops of vanilla pea protein powder (I use plant fusion)

4 Tablespoons of coconut oil

4 chia ‘eggs’ (1 tablespoon of chia + 3 tablespoons of water = 1 egg soaked for 15min)

2 Teaspoons of baking powder

2.5 Teaspoons of cinnamon

1 Tablespoon of natvia

1 Cup of water

Instructions:

Preheat oven to 200deg. Spray muffin trays with coconut oil. I use silicon muffin moulds for mine. Set tray aside.

Mash banana in a large bowl and add oats, protein powder, baking powder, cinnamon and natvia. Mix thoroughly and stir in coconut oil. Mixture will be a little dry so slowly add water as you are stirring ensuring everything is combined evenly. Add chia ‘eggs’ last and mix.

Pour mixture into 12 muffin moulds and place in oven for 15-20min. Check regularly. Once the muffins start to brown, check centre of 1 muffin with a knife. Don’t cook for any longer then 25min.

Allow muffins to completely cool before serving. Great for freezing or keeping in the fridge!

 

I’ve been feeling a little hungry not long after breakfast lately which is why I’ve been experimenting with different breakfast recipes and snacks on the go to keep me going through the morning. Now, don’t be scared when I say I have half this loaf for breakfast! It’s really not THAT much and is exactly what you need to start your day. A great balanced combination of healthy fats, carbs and packed full of protein. Not to mention, it’s delicious!!

Ingredients:Coconut & Chia Breakfast Loaf

2x Scoops of vanilla pea protein powder (I used plant fusion)

1/2 Cup or 60g of Raw rolled oats

1 Large banana (approx. 120g)

16 Almonds – chopped roughly

1 Chia egg (1 tablespoon of chia seeds soaked in 3 tablespoons of water for 15min)

200ml of Coconut cream

1/2 Teaspoon of baking powder

1/4 Teaspoon of xanthum gum (you can omit if you don’t have it, baking powder will do)

Sprinkle of natvia

Sprinkle of cinnamon

Pinch of sea salt

Water if required

Instructions:

Preheat oven to 200deg. Line a baking loaf with paper and spray lightly with coconut oil. Set aside.

Mash the banana with a fork in a large bowl. Mix in the oats and protein powder. Stir through the coconut milk until an even consistency. Add dry ingredients followed by the chia ‘egg’. Ensure everything is mixed evenly. You will only need to add water if the mixture appears to be a little dry (it shouldn’t be though!).

Scrape bowl into baking tin and bake for approx. 25min. I did the usual ‘knife’ test and once the top was browning up removed from oven.

Enjoy half of loaf as breakfast or a couple of slices for a snack!

 

Mar
27
0

Choc Protein Chia Pudding

Oh! I cannot get enough of chia seeds/chia puddings at the moment!!! Every morning I’m having one, and also have created a mini snack size one (recipe to follow soon). Have you tried a chia pudding before? This one is packed full of protein!

Ingredients:Choc Protein Chia Pudding

2 Scoops of choc protein powder (Sun Warrior Rice Base)

2 Tablespoons of organic chia seeds

1/2 Tablespoon of organic 100% cacao powder

1 Teaspoon of vanilla extract

2 Teaspoons of natvia

1 Cup of unsweetened almond milk

Instructions:

Mix all dry ingredients either in a small bowl or jar. Add milk and vanilla and stir until mixture is well combined. Cover with glad wrap or tin foil and refrigerate overnight.

Enjoy!

 

Mar
13
0

Quinoa Breakfast Pudding

Don’t get me wrong, I love my morning smoothie and will never get sick of it but I really need to experiment with different ingredients for breakfast ideas. Quinoa is pretty much the only grain I’ll use, apart from raw rolled oats. Quinoa is gluten free and for me light on the stomach. It’s so versatile!

Ingredients:Quinoa Breakfast Pudding

1 1/2 Cups of cooked quinoa

Half of a banana – mashed

1 Teaspoon of 100% organic rose water

1 Teaspoon of natvia

1/4 Teaspoon of cinnamon

1 Cup of almond milk

Instructions:

Ensure quinoa is cooked properly and completely cool before place into a mixing bowl. Add dry ingredients and then banana last. Mix together thoroughly before adding the almon milk. Pour into a breakfast serving bowl and keep in fridge overnight before serving a yummy and easy nutritional breakfast in the morning!

 

Chia Seeds are a pantry must have! They are full of health benefits inluding high protein, fibre, lowers blood sugar levels, omega 3s and antioxidents. I’ve been meaning to create a raw chia seed pudding and also to try experiment with rose water, so for this recipe I have put the two together and created a lovely dish suitable for breakfast or a snack. Keep an eye out for more chia puddings!Chia Rose Pudding with Fresh Strawberries

Ingredients:

2x Tablespoons of chia seeds ( I use black)

1x Cup of almond milk – unsweetened

1x Teaspoon of 100% rose water

1x Tablespoon of organic decident coconut – unsweetened

1x Teaspoon of natvia (optional)

1/4 Teaspoon of cinnamon

2x Strawberries sliced

3x Whole strawberries to serve with

Instructions:

Place all ingredients except strawberries in an old jar (jars work best for shaking ingredients together). You may need to mix quickly with a knife – not spoon. Shake jar so all ingredients mix together thoroughly. Add slices of strawberries and place in fridge overnight.

Serve with fresh strawberries, banana, berries, more cinnamon or coconut.

Enjoy!

 

 

Mar
6
0

Mango Chia Smoothie

When I think of mangoes, I think of summer and the endless summers I had growing up in north Queensland with 4 mango trees in our backyard. My Dad’s and my favourite fruit (he is allergic though, that would SUCK). So spending $5 on a mango is sometimes a struggle but buying direct from farmers market I knew they’d be delicious, just like the ones off the tree in the back yard :) So here is a simple mango recipe I enjoyed this morning :)

Ingredients:Mango Chia Smoothie

1x Mango (of course!) skin removed

1x Large frozen banana

1x Pitted date (optional)

1x Scoop of vanilla protein powder (pea based)

1x Tablespoon of chia seeds

3x Cups of water – minimum

Extras:

Magnesium, Fibre, flaxseed oil, shredded coconut.

Instructions:

Easiest part of it all. Throw all the ingredients in a blender and blend!! Depending on desired thickness depends on how much water you add.

 

Feb
20
0

Choc Peanut Butter Mudslide

Chocolate and Peanut Butter first thing in the morning? Naughty? Not at all….What better way to start the day! If you don’t have PB2 (I get mine off www.iherb.com) you can always use 1/2 – 1 Tablespoon of 100% Peanut Butter instead. I used PB2 because it’s a powder form and it blends well in a smoothie.

Choc Peanut Butter Mudslide

Ingredients:

2 Scoops of sunwarrior chocolate rice protein powder

1 Tablespoon of cacao

1 Tablespoon of PB2 (or 1/2 – 1 tablespoon of 100% pure peanut butter)

3/4 Cup – 1 Cup of water

1/4 Cup of almond milk (unsweetened)

1 Tablespoon of cacao

1 Frozen banana – chopped up

Small handful of blueberries

1 Serving of flaxseed oil

1 Teaspoon of vanilla extract

My Extras:
Fiber, Magnesium & Pro-biotic powder

Instructions:

Blend all together, serve!! Serves – Just me :)

Feb
18
0

Berry Breakfast/Snack Bars

I love baking with blueberries! They really add a nice moisture to the mix when baking and are full of flavour. Yummo! These are great for a mid morning snack or breakfast on the go! I wouldn’t encourage to have it after lunch due to the highercarb content in oats.

Berry Breakfast/Snack Bars

Ingredients:

Dry-
2.5 Cups of raw oats

1.5 Teaspoons of cinnamon

Sprinkle of sea salt

1.5 Cups of coconut flour

1/4 Cup of natvia

2 Tablespoons of chia seeds

Wet-
2 Tablespoons of 100% peanut butter

2 Teaspoons of vanilla extract

1/2 Cup of organic pure apple sauce

1/4 cup of coconut oil (alternatively you can  use sugar free maple syrup or agave- be careful with the sugar)

Extras-
125g of blueberries

1/2 Cup of almonds – roughly chopped

1/2 Cup of almond milk

1 Cup of water

Instructions:

Preheat oven to 220deg. Line square baking tin with baking paper and spray with coconut oil.

Combine wet and dry ingredients separately. Mix wet ingredients with a fork ensuring all lumps are removed from peanut butter. Mix dry ingredients in a large bowl. Add the wet to dry and mix thoroughly. Now add the ‘extra’ ingredients.

Add mixture to baking and and spread evenly. Place in oven and allow to cook for 30-40min. The top should start to brown up. After 30min test with a knife/fork and see if the mixture has cooked right through. Remove from oven and allow to cool completely.

Remove from tin by pulling the paper out with the slice. Cut into 12 even squares, glad wrap individually and keep in fridge.

Perfect with a protein shake for breakfast or a mid morning snack!