Breakfast Banana Bread

Start your morning with this delicious banana bread packed with fibre

Ingredients:

  • 200 grams oat
  • 2 banana’s
  • 2 eggs
  • 1 tablespoon backing powder
  • 215 grams low fat plain yoghurt

Variations:

  • 1 handful of nuts
  • 175 grams blueberries
  • 1 apple (good combination with a little bit cinnamon)

Method:

1. Preheat the oven to 180’C.
2. In a blender add the oatmeal and blend.
3. Then add the bananas, eggs, backing powder and low fat yoghurt and mix until combined.
4. Pour mixture into a bread tin or muffin tin and bake in the oven for 30 minutes.

Enjoy for 2-3 days and store it in the freezer.

 

Raspberry & Lemon Mini Vegan Cheesecakes

Ingredients for the base:

  • 3/4 cups almonds
  • 1/2 cup dates, pitted
  • 1/8 cup organic, naturally sweetened dried cranberries* (optional)
  • pinch of sea salt
  • 1-3 tablespoons of water

Ingredients for the cheesecake filling:

  • 2 cups raw cashews, previously soaked
  • 1/2 cup coconut oil
  • 1/4 cup water
  • juice of 1 organic lemon + zest**
  • 1/2 cup pure light maple syrup
  • + fresh organic raspberries and extra lemon zest for plating

 

Method:

 

  1. Make the crust first: In a food processor, pulse all the almonds until a fine grind forms. (While it’s mixing you can pick the dates or prepare the other ingredients). Add in the dates and cranberries (if using), and pinch of salt. Continue mixing and check with your fingers if the mixture sticks in your fingers. (Be sure to turn off the mixer each time you check, and always form a habit of scooping with a spoon first!) If it’s too dry, add in water one tablespoon at a time. Mix again, check again. Once it sticks together and still falls off your fingers – it’s perfect.
  1. Using a cupcake pan preferable a silicone one, press the mixture into the bottom evenly and set aside.
  1. To make the filling: Soak the cashews for 1 hour in hot water at room temperature or overnight (6-8 hrs) in the fridge, strain well. Add all the ingredients into a clean food processor again: cashews, warm but not hot coconut oil, lemon juice, lemon zest, maple syrup, water. Mix on high for about 5 minutes until a very smooth mixture forms.
  1. Pour over the bases in the cupcake pan. Tap the pan gently to let it settle. Place straight into the freezer for about 1-2 hours before serving. These defrost in just about 5-10 minutes in the refrigerator, and much faster at room temperature so give them enough time to defrost slightly before serving. Top with fresh raspberries, lemon zest and mint leaves to serve. Enjoy!
  1. (If you want to keep them frozen for longer and just have them ready whenever the occasion calls for a great impromptu dessert. Simply freeze for 1-2 hours, then be sure to wrap the pan with plastic wrap as tight as possible and return to the freezer for up to 1 month.)
  1. If using cranberries, keep an eye on the ingredients as they could be artificially sweetened and coloured and have lots of sulphites. I used organic cranberries that are sweetened with grape juice. I find they compliment the taste of the lemon and raspberries really well. Don’t have them on hand? Simply add 3 extra dates to the base recipe.

 

Chocolate Avocado Pudding Pops

Ingredients (8 small pops)

  • 2 ripe avocados
  • 6 tbsp almond or coconut milk (unsweetened)
  • 3 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1 tbsp honey
  • Pinch salt
  • 60g unsweetened chocolate, chopped
  • 2 tbsp coconut oil

 

Method

  1. Add avocado to a food processor (or a good blender) and puree on low until smooth, 3 to 4 minutes, scraping down sides with a rubber spatula as needed.
  2. Add in almond milk, honey, cocoa powder, vanilla and salt. Continue to process on low until well combined, scraping down sides as needed.
  3. In a microwave safe bowl, melt chocolate with coconut oil in 30 second increments on high, stirring until smooth.
  4. With processor running on low, pour chocolate mixture through pour spout and continue to process until well combined, scraping down sides as needed.
  5. Spoon half of the mixture into ice-cream molds and tap molds several times on counter to release air bubbles. Spoon remaining mixture into molds and tap again.
  6. Press wooden sticks about 2/3 into molds and freeze for at least 3 hours.
  7. To release the pops, run molds under hot water for about 30 seconds, then twist gently to release.

Oat cakes

Gluten free, sugar free snacks.

Ingredients:

  • 250g oats, blended into a fine flour
  • 150ml warm water
  • 1 tbsp butter, melted
  • 1/2 tsp bicarb
  • pinch of salt and mixed dried herbs

Method:

  1. Preheat the oven to 180 degrees C
  2. Put the oatmeal in a large bowl
  3. Add the bicarbonate of soda and the salt
  4. Add the butter and hot water
  5. Stir well with a wooden spoon
  6. Finally use your hands to bring the soft paste together
  7. Sprinkle the work surface with oatmeal
  8. Roll out the dough – the thickness is up to you depending on whether you like thin or thick oat cakes
  9. Use a cutter to mark out the rounds
  10. Place on a baking tray
  11. Bake in the oven for about 15 minutes
  12. Remove from oven and allow to cool a little

Banana Chocolate Mousse Cake

Ingredients:

  • 3 bananas
  • 5 dates (optional)
  • 1/2 cup walnuts (optional)
  • 1/2 cup coconut flour
  • 1/4 coconut oil
  • 1.5 tsp baking soda
  • 1.5 tsp cinnamon
  • 1 tsp vanilla essence
  • 1 tsp salt
  • 1 egg
  • Chocolate avo mousse (1 avo, 2 bananas, 2 tbsp yoghurt, 1 tbsp cocoa).

Method:

  1. Blend all the ingredients (Except those listed for the mousse). Set aside.
  2. Make the mousse by blending those ingredients separately.
  3. Pour the first batch into a baking tray. Top with the chocolate avo mousse.
  4. Bake at 180 C for 40 -45minutes

Exchanges:

1 slice (1 finger’s length and 2 inches high) = 1/2 starch + 2 fats + 1 fruit

Decadent Cocoa Brownies

Ingredients:

  • 3/4 cup low fat yoghurt
  • 1/4 cup milk
  • 1/3 cup apple and date puree (stew 2 peeled and chopped apples + 5 dates in 2 cups rooibos tea)
  • 1 egg
  • 1 cup oats
  • 1/2 cup chopped nuts (walnuts are great) (optional)
  • 1 scoop whey protein (optional)
  • 1 tsp baking powder
  • 1/2 cup cocoa
  • sprinkling of xylitol

Method:

  1. Preheat the oven to 200 degrees C and grease a 8 x 8 inch baking tray.
  2. Blend all the ingredients together and pour into the baking tray.
  3. Bake for 15 minutes.
  4. Cut into 9 squares.

Exchanges:

1 square = 1 milk, 1 fruit, 1 fat

Cocoa coconut and date balls

-Sugar free-

Ingredients:

  • 12 pitted dates
  • 1 cup almond meal
  • 1/2 cup desiccated coconut + extra for dusting
  • 1/3 cup coconut oil
  • 1/3 cup cocoa powder
  • 1 tbsp chia seeds

Method:

  1. Blend all ingredients until smooth
  2. Place in the fridge for 20 minutes
  3. Roll into balls and dust with more coconut

Thank you Bonnie (again) for  this amazing delivery 🙂

Cocoa Mint Mousse Sugar FREE

Serves 2

Ingredients:

  • 2 small bananas, chopped and frozen
  • 1/2 avo
  • 3 tbsp plain yoghurt
  • 2 heaped tablespoons of raw cocoa
  • small handful of mint leaves
  • 1/4 tsp xylitol

Method:

  1. Blend all ingredients until smooth
  2. Serve

IT’S SOOOO EASY AND CREAMY! It will change your life 😉

Banana Oat Pancakes

Sugar and gluten free

Makes 4 big pancakes

Ingredients

  • 1/2 cup oats
  • 1 tbsp cocoa
  • 2 bananas
  • 1/2 cup plain yoghurt
  • 4 eggs
  • Toppings: chopped almonds, strawberries or sliced banana and chia seeds

Method

  1. Blend the oats until it becomes a flour. Add the cocoa and set aside.
  2. Blend the banana and yoghurt and mix into the eggs.
  3. Add the wet ingredients into the dry and mix until smooth.
  4. Use a nonstick pan or a smidgen of butter or coconut oil and fry the pancakes until golden brown.
  5. Serve with toppings of your choice.

Exchange breakdown per serving 

  • Milk 1/8
  • Veg  –
  • Fruit 1 (if you have 1/4 cup strawberries as your topping)
  • Starch 1/4
  • Protein 1
  • Fat 2 (if you use 1 tsp butter to fry + 8 almonds as a topping)

Coconut Ice-cream

Sugar free, dairy free ice-cream

Ingredients

  • 65 ml  coconut milk
  • 4 large dates, pitted (stevia sugar free option)
  • ½ teaspoon vanilla extract
  • dash of cinnamon
  • pinch of sea salt

Method

  1. Chill the coconut milk overnight.
  2. Combine all ingredients into a high speed blender or food processor and blend until thick and creamy.
  3. Use frozen bananas and ice along with the remaining ingredients to have an instant frozen treat.
  4. You may also put in the freezer for about 30min-1hr to “harden” up if this texture is still too soft.

Calories: 240 Fat: 19 Carbohydrates: 16 Sugar: 7 Protein: 4

Curtesy of Nutrition Stripped