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No added sugar Banana Berry Muffin

These are healthy & delicious. Even my kid loves them!

no added sugar muffins

Recipe by Nourish the day (http://nourishtheday.com/)

Ingredients

1 2/3 cup/150g/5.2 oz rolled oats
3 ripe Bananas
1/4 cup/60ml/2 oz Rice Bran oil
1/3 cup/60g/2 oz Natvia/ stevia/ granulated natural sweetener of choice
2 Eggs
1 tsp Vanilla Extract
1 1/2 tsp baking powder
1/2 tsp Baking soda
1/3 cup/30g/1 oz flax seed ground
2 tbsp/14g/0.5 oz rolled oats extra
1 cup/150g/5.2 oz Frozen berries

 

Directions

Preheat oven to 180 degrees celcius.

In a food processor or blender, blend oats into a fine flour. Tip this into a bowl.
Put the bananas, oil, stevia, vanilla and eggs into the blender/processor and blend shortly until just smooth (you can mash the banana and mix it all up by hand if you would rather). Tip this wet mix on top of oat flour and add everything else except for the berries. Mix until smooth.
Add berries and mix until combined.
Spoon into a muffin tray lined with muffin papers and decorate with extra berries if desired.

Bake for approx 20 mins or until done.

Servings: 8-9muffins

 

Easy Oat Slice

Prep time: 15-20mins
Cook time: 30mins
Total time: 45-50mins

Breakfast can be one of the most important meals of the day, but it can also be one of the
ones hardest to make sure that we have. I find that pre-making my breakfast is the best way
to guarantee that I actually have it.


One of my favourites is this easy oat slice. I like it for several reasons, namely that you can
do so much with it and this means that it’s not repetitive because each slice will taste
different depending on what you add to it. It can also easily be made dairy free by using
your dairy free milk of choice and gluten free by using wheat free oats (oats are naturally
gluten-free, though there can be cross-contamination in production so getting oats that
specify gluten or wheat free help ensure you avoid this). You can also adjust the amount of
sugar to your taste.

It’s also highly versatile – you can make it healthier or more decadent. You can add
whichever ingredients strike your fancy at the time to flavour it. For instance, you can fold
through any fruit of your choice. Berries are a good option and you can decorate with a few
on top at the end. You could use mashed bananas and top with some chopped dark
chocolate. You could add seeds and shaved coconut. Make an apple and cinnamon version.
Drizzle some yoghurt or peanut butter on top and make swirls. Nuts are an option as well.
The possibilities are endless!

Protein powder can also be added to increase the protein content of the slice. Just mix
whatever protein powder you have or want with the amount of water indicated on the
packet and add once the egg and oat mixtures are combined, before the fruit etc. are
added.

Once you’ve made this oat slice, you can pre-cut it, store it in the fridge and grab and go –
just chuck it in the microwave for 20 seconds or so if you want it warmer rather than cold
out of the fridge. You could even serve it with yoghurt on the side if you’re not rushing out
the door that day.

Ingredients
 200g oats
 400ml milk of choice
 2 eggs
 40g sugar (or alternative)

 A pinch of salt
 10g baking powder
 Any fruit/chocolate/yoghurt/seeds/coconut flakes/nuts etc. as desired to flavour it


Instructions

  1. Mix oats and milk and leave for around 15minutes, stirring occasionally, so the oats
    can absorb some of the milk (if they’re left longer while you’re doing the next steps,
    that’s fine). We want the oats to soften before being baked.
  2. In the meantime, preheat the oven to 180°C
  3. Grease a baking dish (mine is 31cmx23cm and works well) with butter or line with
    baking paper
  4. Prepare any fruit you may want to mix in. I like to dice my fruit into smaller pieces so
    that you can get more flavours in one bite of the slice. If you want to use bananas, I
    tend to mash them
  5. Whisk the 2 eggs and add the sugar (or alternative), salt and baking powder and mix
    well until the baking powder is dissolved and the mixture has become a bit frothy
  6. Pour the egg mixture into the oat mixture and combine
  7. OPTIONAL: Add the protein powder mixture here if desired
  8. Fold the fruit/chocolate etc. of choice in
  9. Pour into the baking dish
  10. Garnish as desired (eg. fruit, chocolate chips, yoghurt swirls, coconut flakes, seeds
    etc.)
  11. OPTIONAL: You can also scatter small pieces of butter on top, but I don’t always do
    this
  12. Bake in the preheated over for 40mins – test readiness with a toothpick or butter
    knife. If you want the slice drier, bake a little longer. If you want it to be more gooey,
    bake a little less. I recommend checking it because different ovens do cook
    differently
  13. Take it out and let it cool before cutting into your desired portion sizes
    There you have it – breakfast on the go!

Brought to you by Camille Mucha, Associate Acupuncturist & Herbalist at Freedom Chinese Medicine

Camille Mucha
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Gluten-Free Vegan Christmas Pudding

This Gluten-Free Vegan Christmas Pudding is super moist, warmly spiced and really easy to make. It’s fruity, not too heavy or sweet, not gummy or doughy, and is healthier than the traditional version. It’s made in one bowl, is boiled/steamed in a pan so doesn’t require an oven, and is refined sugar free too.

Prep Time: 15minutes 

Cook Time: 2 hours 

Total Time: 2 hours 15minutes 

Servings: 8

Calories: 382kcal

Ingredients

  • 300 g (1 ½ cup) dried fruit , finely chopped (I used a mixture of dates, dried cranberries, dried figs, prunes and dried apricots, but you can use whatever dried fruit mix you like)
  • 1 tablespoon unwaxed orange zest (or sub 1 teaspoon orange extract)
  • 1 apple , grated
 – no need to peel
  • 1 teaspoon ground ginger
  • ½ teaspoon ground cinnamon
  • 1 teaspoon mixed spice (or sub a mixture of nutmeg, cinnamon and cloves)
  • Generous amount brandy or sherry (ensure vegan/gluten-free if necessary – or sub apple or orange juice)
  • 60 g (¼ cup) coconut oil (or sub olive or vegetable oil)
  • 120 ml (½ cup) unsweetened almond milk (or any other plant-based milk)
  • 4 tablespoons date syrup (or sub any other sweetener)
  • 2 tablespoons lemon juice
  • 1 teaspoon vanilla extract
  • 150 g (1 ¼ cup) ground walnuts (or sub ground almonds/almond meal) *
  • 150 g (1 ¼ cup) gluten-free flour blend (or sub plain flour if not gluten-free)
  • 2 heaped teaspoons baking powder (ensure gluten-free if necessary)
  • ¼ teaspoon bicarbonate of soda (baking soda)

Instructions

  • Place the dried fruit, orange zest, grated apple, ginger, cinnamon and mixed spice in a bowl and add a generous amount of brandy or sherry, until everything is roughly covered.
  • Keep covered in the fridge for around 24 hours, to allow the flavours to develop.
  • Place the coconut oil in a large bowl and melt over a saucepan of boiling water or in the microwave (skip this step if using any other oil).
  • Once melted, add the milk to the same bowl along with the date syrup, lemon juice, vanilla, salt and ground walnuts.
  • Sift in the flour, baking powder and bicarbonate of soda.
  • Add the dried fruit mixture (along with any residual brandy), adding a tiny splash more milk if it’s looking too dry.
  • Grease a medium-sized deep glass bowl or a pudding basin.
  • Transfer the pudding batter into it.
  • Place the bowl in a pan (make sure it’s bigger than the bowl) and fill up with cold water up to halfway up the bowl.
  • Cut out a circle of baking paper to place directly on top of the pudding batter so that it’s completely covered.
  • Use some tin foil to cover the top and fold around the sides of the bowl.
  • Place a lid on the pan and bring to the boil.
  • Turn down the heat and cook on a low heat for 2 hours.
  • Leave to cool slightly before taking out the bowl.
  • Carefully remove the tin foil and the baking paper.
  • Run a blunt knife around the edge of the bowl to let the pudding come away from the sides – this is easier to do once it’s cooled down.
  • Turn the bowl upside down on a plate and shake until the pudding pops out.
  • Keeps covered in the fridge for up to a few days – it’s great eaten hot or cold!

Sourced from: Gluten-Free Vegan Christmas Pudding – Rhian’s Recipes (rhiansrecipes.com)

Lemon & Dill Pesto Recipe

Prep:10 mins
Cook:0 mins
Total:10 mins
Servings:8 servings
Yield:2 cups

Ingredients

  • 5 tablespoons walnuts
  • 5 cloves garlic
  • 6 ounces fresh dill, about 2 to 3 cups, roughly chopped
  • 1 large lemon, zested
  • 1 teaspoon salt
  • 3/4 to 1 cup rapeseed oil, or canola oil

Steps to Make It

  1. Place 5 tablespoons walnuts and 5 cloves garlic in a food processor and process until finely chopped. Add fresh dill, lemon zest, and salt. Process into a thick paste.

  2. Continue to process (using the “pulse” feature if available), gradually pouring in rapeseed or canola oil until pesto is the consistency of a thick tomato sauce.

  3. Refrigerate lemon-dill pesto, covered, until ready to use.

 

Note: Due to the risk of botulism spores that can develop in garlic and oil combinations under anaerobic conditions, use the pesto right away, or within the next few hours, stored in a jar in the fridge. Otherwise it is best to freeze the pesto. Adding a little lemon juice helps the pesto keep its bright green color.

Parsley Pesto

I love this simple, easy, tasty pesto recipe. Especially this time of year when parsley is growing rampant in my garden.

  • Total: 5 min
  • Prep: 5 min
  • Yield: about 2 1/2 cups

Ingredients

Directions

  1. In a food processor place the garlic, parsley, pinch salt, walnuts, and cheese. Process until they form a paste. Gradually blend in olive oil, taste adjust your seasoning if necessary. Great with pasta, poultry, vegetables and rice.

Coconut Chia Pudding

Coconut Chia Pudding

Gluten, sugar and dairy free Coconut Chia Pudding for breakfast 

So quick & easy to prepare and super healthy as chia seeds are amongst the most nutritious foods on the planet, loaded with fibre, protein, omega-3 fatty acids and antioxidants.

source: @health.made.me 

Ingredients:

2 tbs Chia Seeds

1/4 cup Unsweetened Almond Milk

1/4 cup Water

2 tbs Coconut Yogurt

1-2 tsp stevia

Mix together and leave in the fridge overnight. Then top with whatever your heart desires! 

Stir in some boiled water for a warm breakfast (which is better for your tummy)

Grain Free Chocolate Zucchini Muffins

Grain-Free Chocolate Zucchini Muffins

Grain-Free Chocolate Zucchini Muffins that are gluten-free, dairy-free, and Paleo friendly. These muffins are tender, chocolaty, and perfect for breakfast or snack.

PREP TIME 10 minutes
COOK TIME 22 minutes
REST TIME 5 minutes
TOTAL TIME 37 minutes
Yield: 12 muffins
Ingredients
  • 2 cups almond flour (or almond meal)
  • 1/4 cup unsweetened cocoa or cacao
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/4 cup coconut oil, melted and cooled (or oil of choice)
  • 1/4 cup pure maple syrup
  • 3 large eggs, room temperature (I used Chia Gel and it worked well)
  • 3/4 cup shredded zucchini
  • 1/2 cup gluten-free, dairy-free dark chocolate chips (I omitted these for a lower sugar option and they still tasted great)
Method
  1. Preheat oven to 350°F (180°C). Line a cupcake pan with 12 paper liners; set aside.
  2. In a large mixing bowl, whisk almond flour, cocoa, salt, and baking soda.
  3. In a separate medium mixing bowl, whisk coconut oil, maple syrup, and eggs.
  4. Add the wet ingredients to the dry ingredients and mix until well combined.
  5. Stir in the shredded zucchini.
  6. Stir in the chocolate chips.
  7. Spoon batter evenly into your paper liners.
  8. Bake for 20-22 minutes or until the center is set.
  9. Remove from the oven and let cool for 5-10 minutes before serving.
  10. Store in an airtight container at room temperature for up to two days.

Recipe source: https://www.glutenfreepalate.com/

Sugar Free Chunky Ice Cream

Made from the stevia plant, Natvia is a 100% natural and healthy alternative to refined, processed sugar.

Recipe by California Country Gal

Ingredients

4-5 each medium/large just ripe bananas
2 cups/500ml/1 lb heavy cream or coconut milk
1/4 cup Natvia
1/8 tsp Natvia
2 tsp Vanilla
1/4 tsp Guar gum (1/2 tsp if using coconut milk)
Stir In:
2/3 cup roughly chopped walnuts
2/3 cup chocolate chips

Serves 2

Directions

Blend everything in your blender for about a minute. The mixture should become thick and creamy.
Add the stir in ingredients.
Pour into a container that has been brushed with Coconut Oil and freeze for several hours.
– See more recipes at: www.sweeterlifeclub.com

Banana bread- gluten, dairy & sugar free

Love banana bread? Try this gluten, dairy and sugar free recipe out!

Ingredients:
1.5 cups almond meal
3 large eggs
1 tsp cinnamon
1/2 tsp bicarb soda
2 tablespoons of coconut oil
2 large ripe bananas
2 tablespoons of coconut nectar or sugar

Method:
Preheat oven to 170 degrees
Mash or blend bananas and then combine all ingredients together
Bake for 35 minutes or until slightly brown on top

Strawberry Balls

A perfect healthy snack

Ingredients

• 200g ripe strawberries

• 1 cup desiccated coconut
• 3/4 cup traditional oats
• 2 tablespoons white chia seeds
• 2 tablespoons coconut oil
• 2 teaspoons acai powder (optional)
• 2 1/2 tablespoons desiccated coconut, extra, to coat

Method

1. Process strawberries until smooth. Add remaining ingredients and process until finely chopped and mixture comes together.

2. Roll 1 level tablespoon into balls.

3. Place extra coconut in a shallow plate. Roll balls in coconut to coat.

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