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!


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


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.



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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



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



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.


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


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.


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Banana Picnic Loaf

Banana Picnic Loaf

Nourish - Banana Picnic Loaf Recipe

Banana Picnic Loaf

Our Banana Picnic Loaf is the perfect thing for when you want to pack up and picnic. It’s simple to make and is a total crowd pleaser. Who doesn’t love a banana loaf? Full of healthy fats and plenty of fibre from the banana and carrot it’s perfect for any time of the day. If you’ve got a big walk planned you might also love to take some of our energy bites along too for that energy slump at the top for a steep hill. We love to have one of these in the freezer for snack attack emergencies!

Don’t forget to tag us on any of our social media pages if you make any of our recipes and you’ll enter our monthly hamper giveaway.

Serves 10 – Suitable for a Paleo diet.

Dairy, gluten, grain and refined sugar free (replace eggs with flaxseed ‘egg’ for vegan recipe)


1 cup ground almond

1/4 cup coconut flour

1 tsp baking powder

1 tsp cinnamon

1/2 cup roughly chopped toasted hazelnuts + 1/4 cup extra to put on top

4 small/mediums bananas

1/4 tsp vanilla paste 

50g coconut oil (softened or melted)

3 eggs

1 medium carrot, grated

50g honey/maple syrup (omit honey for vegan recipe)


In a large bowl mix together all the dry ingredients.

In a smaller bowl, mash the 3 bananas keeping the fourth banana whole for the top.

Mix together with all the remaining wet ingredients. Mix well and then pour into the dry ingredients. Fold together until no dry mixture remaining, avoid over mixing.

Top into a lined loaf tin. Smooth top surface. Halve the 4th banana length ways and place on top, pressing in lightly. Scatter over remaining 1/4 cup of roughly chopped hazelnuts.

Bake at 180C for 40-45mins. Allow to cool before cutting.

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Breakfast Muffins

Breakfast Muffins

Breakfast Muffins

These delicious Breakfast Muffins are simplicity itself to put together, and the chances are that you’ll most of the ingredients in your store cupboard too. They are a super nutritious option for breakfasts or for a little energy packed snack for post gym or school. They freeze very well too, so why not make a double batch and have plenty on hand, a batch never lasts long in our house!

Breakfast Muffins

Makes 9 muffins. Preheat the oven to 160.

Wet ingredients

1 mashed banana
1 grated medium sized carrot
1 grated medium apple
1/3 cup melted coconut oil
2 tbsp Maple Syrup
1 Flax seed egg (1 tbsp ground flax seed, 3 tbsp warm water. Leave to sit for a couple of minutes)
1 tsp apple cider vinegar
1/3 cup almond milk

Mix together.

In a separate bowl mix your dry ingredients.

1 ½ cups ground almond (almond meal)
2 Tbsp coconut flour
1 tsp baking powder
1tsp ground cinnamon

Add the dry ingredients to the wet ingredients, don’t over mix. Use muffin cases if you have them or can be used in a greased muffin tin. Pop your muffin mixture into cases in your muffin tins.

Pecan nut topping

In a little bowl mix together
2 Tbsp maple syrup
1 Tbsp roasted almond butter
½ cup roughly chopped pecan nuts

Spoon about a tsp of this mixture on top of muffins just before they go in the oven.

Bake at about 160 for about 20 mins, check them after 15 mins.

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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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