Apple and Banana Keto Muffins

Apple and Banana Keto Muffins

Apple and Banana Keto Muffins

These muffins are great for those on the Keto diet and avoiding sugar. Using almond meal as your flour and fruit with no added sweeteners, these muffins are great for anytime of the day. Top with your favourite nut butter for breakfast, pack into a lunchbox as a mid afternoon snack or serve with yogurt for dessert! I hope you enjoy them as much as I do!

Ingredients

3 medium apples, cored and chopped into small pieces
3 medium bananas
1 1/2 cups almond meal (packed well)
1 tsp cinnamon
1 tsp baking soda
2 large eggs
3 tbsp coconut oil

Method

Prepare your apple and set aside in a large bowl.

In your food processor place your peeled banana along with the rest of your ingredients. Process until well combined and you have a smooth mixture. Pour into your bowl, scrapping all the mixture out and fold through the apple.

Grease a 12 hole muffin tray with coconut oil and place even amounts of the mixture between the two holes.
Bake in a preferred oven at 170C for 0-25 minutes, until lightly browned and cooked through.

Remove and place on a rack to cool before removing the muffins.

ENJOY!

 

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Banana and cacao muffins

Banana and cacao muffins

Banana bread reminds me of my childhood and now of my own children’s too. The using up of the beautifully overipe, sweet scented bananas was always greeted with excitement as we knew that sticky, aromatic banana bread was on the way! This is a perfect recipe for the kids to have a go at themselves as everything goes in together, all you need to do is to provide a little melted coconut oil. These make a great snack for lunchboxes, containing plenty of protein to help power small brains through an afternoon at school.

Makes 12 muffins or 1 large loaf

Ingredients

 

1 tsp vanilla essence (natural and unsweetened)
110g butter or coconut oil (melted)
50 – 100g coconut sugar
4 ripe bananas
3-4 tbsp almond or oat milk
1 egg
1 tsp gluten free baking powder
1/2 tsp bicarbonate of soda
100g ground almonds
80g desiccated coconut
100g spelt/buckwheat or wholemeal flour
100g chocolate or cacao chips/nibs

Method

 

Preheat the oven to 180c/350F
Mix all the ingredients together in a mixer or food processor. Ensure no lumps of banana remain.
Split between 12 muffin cases and bake for 25 minutes, or until golden and springy to the touch.
These will keep in a tin for up to 4 days….if they last that long! Why not enjoy them with a cup of warming Chai tea?

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Banana Choc Chip Muffins

Banana Choc Chip Muffins

Banana Choc Chip Muffins

I make these banana choc chip muffins regularly for Inge’s school lunch as they contain no nuts. They also work well for parties as well (used as the mane recently in the picture above). Spelt flour is a fantastic grain, that is easier to digest than wheat flour. It is an excellent source of vitamin B2, a very good source of manganese, and a good source of niacin, thiamin, and copper.

Ingredients:

1 1/2 cups spelt flour (i use wholemeal or a mixture of wholemeal and white)
1/2 cup coconut sugar
1./4 cup cacao nib
1 1/2 tsp baking powder
1/2 tsp vanilla
4 large ripe bananas
80 gm coconut oil (melted)
3 large eggs or 4 small/med eggs
1/2 cup coconut milk
3 Tbsp maple syrup

Method:

In a large bowl, mix together the flour, coconut sugar, cacao nib and baking powder. Set aside.

In another bowl, peel the bananas and mash them with a fork. Add to this the vanilla, melted coconut oil, coconut milk and maple syrup. Mix together.

With the egg whites,  beat until thick and fluffy.

Tip in the banana mixture and fold into the dry ingredients, Do the same with the egg whites. It is helpful to do a couple of spoons of the egg whites first to loosen up the mixture and then fold through the remainder, taking care to fold and not over mix.

Bake at 190ºC for approx 15 minutes until cooked through.

Delicious…

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Carrot Cake Bites

Carrot Cake Bites

Carrot Cake Bites – A healthy snack with a vegetable included. These carrot cake bites are full of essential omega fats as well.

Leading up to Easter, I love making Carrot Cake.. These little raw bites are great as a snack for morning or afternoon tea, or as a little extra after lunch and dinner. Using a little rice malt syrup, ensures you have a low fructose snack as well, which is a great option for those cutting out sugar from their diet.

(gf, df, paelo, vegan, refined sugar free)

1 cup desiccated coconut
4 Tbsp. ground golden linseed
1 cup grated carrot (2 medium carrots)
1 cup walnuts
¾ tsp ground cinnamon
3 Tbsp. rice malt syrup
1 Tbsp. melted coconut oil
2 Tbsp nut butter (see note)

Place coconut, ground linseed, grated carrot, walnuts and cinnamon in a food processor.

Process until walnuts are finely chopped. Add in the rice malt syrup, coconut oil and nut butter. Process until well combined, scraping down the sides as you go.

Roll into balls. Store in fridge.
​Use within 7 days.
Enjoy ….

Makes 12-14.

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Chocolate Beetroot Brownie

Chocolate Beetroot Brownie

Chocolate Beetroot Brownie – delicious as a dessert served with Ice-cream and fresh berries.

This recipe came about when I was using my stoneware to make recipes that were quick and easy. We love brownie, but so often they are full of sugar. This recipe uses cooked beetroot to make it almost fudge like. It is scrumptious served slightly warm with ice-cream (I use dairy free coconut ice-cream) or cold by itself or with thick yoghurt and fresh berries.

200gm dates soaked in 1/2 cup of boiling water
500gm of pre-cooked peeled beetroot (2 x 250gm packs you can purchase from the supermarket)
1/3 cup melted coconut oil
2 tsp baking powder
2 cups ground almonds
2 tsp apple cider vinegar
9 Tbsp cacao powder
2 Tbsp water or juice from the precooked beetroot packets (see NOTE)

Roughly chop the beetroot into a food processor. Process until finely chopped. Add in soaked dates and water along with the coconut oil. Process until you have a fairly smooth mixture with no big pieces of beetroot.
Add to this the baking powder, ground almonds, cider vinegar and cacao powder – process until it all comes together. Finally add in the water and process until mixed or use a mixing spoon.
Bake in a stone or lined square baking tin at 160C for 40-50 minutes until cooked through.

NOTE – If you are not used to low sugar cakes, start by using maple syrup in place of the water, this makes a slightly sweeter brownie and is delicious.

Serves 12.

Enjoy…

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Christmas Cake

Christmas Cake

Packed full of nuts and dried fruit, this is a Christmas Cake that you will want an excuse to make all year round.

Have yourself a merry little Christmas, Let your heart be light….

This is a wonderful festive time of year. A time of year too where food abounds and making healthy choices can be difficult, I have created a Christmas Cake that is not only scrumptious but also a healthy treat… Enjoy.

400gm brazil nuts

150gm almonds

175 gm cashew nuts

250gm pitted dates

250gm dried figs cut roughly into 1/2 or 1/3rds

250gm sticky raisins (see NOTE below)

60 gm goji berries

100gm currants

100gm dried pineapple (see NOTE below)

120gm ground almonds

60gm coconut sugar (optional)

80 gm raw honey

1 tsp baking powder

20gm ground chia seeds

1 1/2 tsp ground cinnamon

1/2 tsp vanilla powder

2 eggs

Filtered water

Firstly mix the pineapple in a small bowl with 1/4 cup boiling water. Spoon honey into the same bowl and set aside for pineapple to soften.

In a large bowl place the brazil, almonds and cashew nuts. To this add the remaining dried fruit (cut the figs into large pieces) as well as the baking powder, ground almonds, coconut sugar, cinnamon and vanilla.

In another small bowl, place ground chia seeds with 4 Tbsp water and mix together, this will become a gel-like paste and replaces the need for more eggs. It works as a binding agent.

Add the pineapple mixture along with the chia seeds and eggs to the dry ingredients. Mix well to combine. Use your fingertips to ensure the mixture is really well mixed and all the fruit and nuts are moist with the mixture, this is really important to ensure it sticks well together when baking.

Place mixture into a large baking dish that has been lined and greased (using coconut oil). Press down firmly. Use a glass jar and wet hands to press it down, if this is not pressed together tightly, it will fall apart when you cut it later.

Place in an oven at 130C. Bake for 50 minutes initially, then cover with foil and bake for a further 50 minutes. The top will be brown and it should spring back when touched.

Allow to cool fully before cutting.

This cake will last in the cupboard for at last three weeks, and longer if kept in the fridge… although I have to say, it never makes longer than that around here!

Serves 35 pieces

Enjoy…

NOTE –

1. Sticky raisins – I use the Sunmaid variety, they have had no sunflower or other oil added to them and are naturally sweet and sticky.

2. Dried pineapple. This can be replaced with organic apricots instead (i often replace the pineapple with apricots as they are easier to source). It is not the glace pineapple althought you could use this.

3. With the proportions of dried fruit these can be altered slightly, I will often use less dates and more figs as I love sticky soft figs, and they create a wonderful flavour in the cake.

If you have any questions or feedback please leave a comment below…

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