The Ultimate Nutty Banana Muffin Recipe

Because Banana Bread requires far too much self control

I made these muffins as a ‘lunchbox’ snack, to beat that afternoon lull that we all love.. They are full of only good ingredients & are so delicious. They are also fairly versatile and can be personalized depending on how you are feeling that week.

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Ingredients:

1.5 Cups Spelt Flour
3 TBSP Coconut Sugar
1 tsp Baking Powder

3 Eggs
3 TBSP Coconut Oil
Splash Vanilla Extract
3 Overripe Mashed Bananas

9 tsps Nut Butter

Instructions:

Preheat oven to 180 degrees Celsius fan bake.

Mix the Flour, Coconut Sugar & Baking Powder together in a large bowl
– I use a whisk to mix these ingredients together as it distributes them better

In a small pot, heat the coconut oil enough to melt it but don’t let it get to hot and bubble or start spitting.

Mash the bananas and add these into the dry ingredients along with the eggs & vanilla extract.

Lastly mix in the coconut oil. At this point you will be able to tell whether the mixture is too runny or thick. If it is too runny, add in extra flour 1tsp at a time until the mixture gets to the right consistency. If it is too thick, add in milk a little at a time until it gets to the right consistency.

Fill muffin cases half way & add 1 tsp of Nut Butter in before filling the cases to the top.

Bake for 20-25mins or until a fork comes out clean.

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These muffins come out fluffy, soft and delicious. To change up the recipe, instead of using nut butter, you could always add in chocolate chips, berries or even just some chopped nuts.

If any of the ingredients in this recipe look unfamiliar or you don’t have them, feel free to comment and I can give you some recommendations for substitutions.

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Roasted Sweet Potato & Pumpkin Soup Recipe

For anyone new here, I will put my hand up… I. Hate. Winter.

For me, there are two good things about Winter. Soup and the fashion (Coats, Scarves, Boots…). You would think that considering I am a winter baby, I would be all about it. but I have come to realise that this definitely not the case!
I can not stand that it is dark by 5pm. It’s cold. It rains a lot. The days just feel shorter. But anyway…

ROASTED SWEET POTATO AND PUMPKIN – SERVES 6

This is probably one of my all time fav winter soups and its super quick and easy to make.

1/2 Whole Pumpkin Ground Spices (Cumin, Pepper, Salt, Smoked Paprika, Coriander)
1 Large Sweet Potato 2 tbsp Olive Oil
1 Carrot 1 Zucchini
2 Onions 2 Vegetable Stock Cubes
2 Garlic Cloves 165mls Coconut Milk (Optional)

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Step One:  Preheat oven to 180C fan bake & Boil a jug fill of Water Step Two: Chop Pumpkin and Sweet Potato, spread on a baking tray and drizzle over olive oil and add spices of choice.
Step Three: Cook Pumpkin and Sweet Potato for approx 40mins (turn half way) Step Four: In a large soup pot, saute Onion, Garlic, Salt & Pepper
Step Five: Grate (or chop) Carrot & Zucchini and add to the soup pot Step Six: Once the Sweet Potato & Pumpkin have finished roasting in the oven, take out and add to the soup pot
Step Seven: Add in the boiling water along with the 2 stock cubes (If you had fresh herbs such as Rosemary or Thyme, you could add these in here too) Step Eight: Put a lid on the pot, turn down to a low heat and simmer the soup for 30 minutes to an hour (30 mins if you are in a hurry, longer if you have time).
Step Nine: (Optional) Add in the Coconut Cream. Step Ten: Once you have taste tested and added more salt and pepper if needed, BLEND. You can do this in an actual blender or with a stick blender (I would recommend option B).

 

WARNING: Blending hot soup can be really dangerous! So if you have time, wait for it to cool down before blending. If you can’t wait, please be careful.

Serve with some fresh sliced bread toasted under a grill and spread with Garlic or topping of choice. If you have some Sesame or Pumpkin Seeds, toast those up and put them on top too!

TIP:
If for some reason you have made the Soup too salty, you can always boil some potatoes to add into the soup – as you may not know this until the end of the process, it would extend the time it takes to make the soup, however, it will save the soup instead of having to start again!

If you try the soup out, let me know how it goes! If its good, share it with Friends and Family – It’s a great excuse to get everyone around on a Sunday for Lunch or as a Starter for Dinner.

NOTE: I am not qualified in Nutrition or anything of the kind (Yet… ;), I just love food and creating recipes!

 

Healthy Banana Pancakes | Recipe

Because, Who doesn’t love Pancakes?

Pancakes

Serves 2

You will need:

  1. Blender/nutribullet/ magicbullet etc
  2. Large Pan
  3. Small saucepan
  4. Coconut oil / any oil for cooking

Pancake Recipe:

  • 1/2 cup Wholegrain Oats
  • 2 Bananas (ripened – aka has brown spots)
  • 4 Medium sized Eggs (or 3 large)
  • 3 Tbsp Almond milk (or regular/ any other milk)
  • (Optional) 1 scoop Protein Powder – I use Prana On – Vanilla

Berry Sauce Recipe

Put all ingredients in the small saucepan and let simmer for approx 10 mins or until pancakes are done.

  • 1 cup mixed berries
  • 1/4 cup water
  • 1 tsp Cinnamon
  • (Optional) Sweeteners

Pancake Instructions

1. Put the Wholegrain Oats into the blender and blend until it turns into flour consistency.

2. Add 1 Banana (mashed), Eggs, Almond milk and Protein Powder if using.

3. Blend until smooth but thick consistency. (May need to add extra Oats if consistency is too thin or extra milk if too thick).

4. Cook for approx 3-4 mins each side (don’t flip until you see the surface producing bubbles).

5.Serve with the Berry Sauce and toppings of choice!

Pancakes 2

ENJOY!! =D

If you try out this recipe, please take a picture and tag me on Instagram & Twitter @Tracyabbott07 or on my Facebook page @tracysantics.

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Protein Balls | Recipe

Snackin’

Bliss balls are an amazing nutritious treat – whether you are living a healthy lifestyle or wanting to try something new. Most bliss balls/ protein balls on the web are very high in fructose/ fruit sugars as they are 78-80% date based. These however, are nut based.

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Bliss balls are fantastic because you can pretty much make them out of anything – Nuts, Dried fruits, Coconut etc etc and they are SO easy! (Providing you have a Food Processor/ Blender of some kind)

YOU WILL NEED

1/3 Cup Rolled Oats
2tbsp Chia Seeds
1/2 Cup Nuts (Almonds, Cashews, Brazil – You choose!)
3tbsp Nut Butter (I used Almond)
1 Serving of Protein Powder (Optional)
1 Scoop Coconut Greens (or any alternative you may have)
and a swish of almond milk/ any milk depending on consistency.

INSTRUCTIONS

1. Add Oats, Nuts, Coconut Greens and Protein Powder (if using) to a blender/ food processor and blend until the nuts have ground down and the ingredients have mixed together.

2. Add in the Nut Butter and Chia Seeds and mix again. The mixture should start sticking together at this point. Blend until the mixture has turned into a cookie dough like consistency.

3. Add the milk if mixture is too dry – don’d add to much or it will get very mushy/ too wet.

4. Roll into balls using about a Tbsp and a half of the mixture for each (or more/ less depending on how big you would like them)

5. (Optional) Roll in Cocoa Powder/ Shredded Coconut.

6. Put them in the fridge/ Freezer to harden to the consistency you would like them.

These will last in the fridge for around a week ( if they last that long!) and a great for a mid morning/ mid afternoon pick me up, Pre-workout/post workout snack or even a after dinner treat!

If you try out this recipe, please take a picture and tag me on Instagram & Twitter @Tracyabbott07 or on my Facebook page @tracysantics.
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