Healthy Oaty Choc Chip Banana Bread

Healthy Oaty Choc Chip Banana Bread

I’m a sucker for banana bread. I LOVE it. I have several recipes for different variations, but this is the first flourless one I’ve ever made and I have to say - it might be my favourite. It’s made with Oats instead of flower, making this a filling alternative.

This recipe is super EASY and has only 6 ingredients! It’s also one of those ones where everything gets thrown into a blender, which are always great time savers. This recipe is also bariatric friendly for those 6 months post op (earlier if you are ok with having higher carbs) and low calorie. If you’re watching your protein, add 30g of protein powder to the recipe to up the protein content.

Hot Tip: I do think with this recipe that it is best on day 2 and 3. It holds its shape a little better and the flavours really sink in. It’s mouth wateringly special!!

If you want to try out my Banana Dark Choc Loaf made with coconut and almond flour, check it out HERE.

Full of oaty goodness and sweet choc chips

Oaty Choc Chip Banana Bread

• 2 cups rolled oats

• 3 large bananas

• 2 eggs

• 1/4 cup sugar free maple syrup (or regular)

• 1 teaspoon baking soda

• 1/2 cup sugar free or regular choc chips

• Optional - 30g protein powder

Method:

1. Preheat oven to 180 degrees fan bake

2. Place all ingredients except for chocolate chips into a blender and blend for 20-30 seconds until smooth

3. Mix in chocolate chips

4. Place batter into a loaf tin. I added extra sliced banana on top to make it look pretty!

5. Bake for 35 - 40 mins depending on your oven

Nutritional Info:

10 serves, PER SERVE
153 calories / 5.4g protein / 13.8g carbs / 5.8g fat
with protein powder: 166 calories / 7.8g protein / 14g carbs / 6g fat

Banoffee Single Serve Cookie Baked Oats

GET IN MY BELLY! If you’re looking for someone quick you can whip up for dessert… or breakfast (I won’t judge) then look no further. This is a baked oats recipe, but not as you know it. It’s done a little differently and the texture is different to my other baked oats recipe due to being blended… think more like a cross between a pancake and a cookie. So yum and feels so decadent yet it’s healthy, made fro oats and full of protein.

Banoffee Single Serve Cookie Baked Oats!

Ingredients

1/2 cup rolled oats (I use the ‘scotch’ oats
1/2 banana
2 TBS Caramel or Salted Caramel protein powder *
1 egg
1/4 cup milk of choice
1/4 tsp baking soda
1 tsp maple syrup
Choc chips (I use sure free, use as many of you like)

Method

1. Blend all of your ingredients together except for the chocolate chips until they are well combined and texture is smooth

2. Pour into an oven safe single serve dish and sprinkle with choc chips

3. Bake for 20mins at around 180 degrees on regular bake, but keep an eye on it. My first experiment resulted in an explosion from having oven too hot!

• I get a really yummy salted caramel protein powder that is whey based from NZ protein. It’s amazing!

Quick & Easy Meal Prep Ideas

Quick & Easy Meal Prep Ideas

I love a bit of a meal prep session on a Sunday. It definitely helps my week go better being that little bit more organised, and the time investment is not that big. I put together a reel of my latest meal prep routine and thought I would share the recipes here in one place, plus I’ve added in one or two more that are go to’s.

Strategy wise - my goal is to always prep:
- One Protein
- Baking for lunchboxes
- One breakfast for the week (for example, either granola or baked oats)
- Some snacks
- if time, chopped veggies

Here’s what that would look like for prep.
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Pulled Pork or Beef Brisket

Having a protein in the fridge that will last 2-3 meals is a game changer. Our faves are my pulled pork or brisket as both can be used in a variety of meals that are quick and easy. This week our one Pork Shoulder did 3 meals.

Night 1: Quessidillas done in the toasted sandwich maker (just add cheese)
Night 2: Pulled Pork Subs. I buy some of the long loaves of French or Italian bread from Countdown, add cheese, lettuce and tomato. Bingo! Delicious
Night 3: Pulled Pork with Mashed Potato and Steamed Broccoli. Part of my meal prep this week was freezing some mash (game changer) so we pulled out a serve of that and it just took 5 mins to steam some brocoli

MASHED POTATO

Yep, you heard me right. Freeze some mashed potato! While some of the other things are on, pop on some potatoes. When cooked, drain and completely cool before mashing. Store servings in zip lock bags to store in the freezer.

Blueberry or Raspberry Cheesecake Baked Oats

I can’t tell you how much I love this recipe. It’s a life saver for me, making mornings so much easier. I bake one batch on Sunday and it lasts me until Saturday. GOLD.

Muffins or Cookies

You can’t beat the good old Edmonds Sweet Muffin mix! They are very easy, economical and quick. I add a mashed banana and either blueberries or raspberries to ours and Aiden loves them. Store in the freezer and just get one out when making lunches makes them last longer.

HOME MADE GRANOLA

Home made granola is really easy and really yummy. I have two recipes you can try.

Date, Banana & peanut butter chocolate bites

I make these every week, mainly for me. When I want something sweet, I can grab one from the freezer. They are SO yum!

Lastly, if you have time, chopping up veggies for meals ahead if always a great idea. I even shred our lettuce to save extra time when making salads or sandwiches.

Happy prepping!

Justine

Date, Banana & Peanut Butter Chocolate Bites

Here’s a really quick and easy recipe for if you want something sweet in the freezer that requires no baking or blending! Only takes about 10 mins and they are super delicious. It’s super basic, which is why I like it. There are a few renditions you can make, like these Chocolate Dipped Date & Peanut Butter Bites (which omit the banana) but I like having the creaminess of the banana in there. I will say the better quality the dates the better! Medjool are best.

Date, Banana & Peanut Butter Chocolate Bites

Ingredients

1 Banana
Medjool Dates
Peanut Butter
Sugar Free Dark Chocolate

Method:

1. Take your dates and flatten with the back of a spoon to make a base and lay out on some baking paper

2. Once flattened, top with 1/4 tsp of your favourite nut butter (I use smooth peanut butter but crunchy is also good to add in more texture)

3. Slice your banana and place 1 piece on top of the peanut butter. Squish it down a little so it sticks together

4. Take your dark chocolate (I use sugar free) and melt in the microwave in 30 second bursts, then drizzle all over the top of your bites

5. Place in an air tight container in the freezer and take one out whenever you need a sweet treat!

Nut & Seed Chocolate Bark

Behold a genius creation! Ok so maybe I’m overselling it and I’m sure this is nothing new, but it’s new to me and I love it! Truth be known, I got the idea to do this because a nut mix I had in the car got overheated the other day and the little dark choc pieces melted to create one big piece of nutty chocolate - it was yum.

I can down half a bar of chocolate in no time, and although there are some great dark chocolates that are relatively low in sugar, I wanted to make the chocolate go further and up the nutritional content. I always have a supply of nuts and seeds so I decided to get creating with a healthy blend of nuts, and melt down the chocolate to bind it all together (combined with a little coconut oil to help). The result is delicious.

It was pretty easy, and you can mix it up depending on what you have in your pantry.

Ingredients

I used a variety of the following to line a baking tray;

Almonds
Cashews
Pecans
Pumpkin Seeds
Pinenuts
Buckwheat groats
Cacao Nibs
Dried Cranberries
Dried Apricots
1/2 block dark chocolate low in sugar like Whittakers
1 TBS coconut oil

Add some extra goodness like a seed blend (LSA for example) or some chia seeds. I added in 2 TBS of The Wholesome Co’s stress and mind blend.

Roughly chop all of the nuts, lay on a tray lined with baking paper. Add in seeds, buckwheat and cacao nibs. Chop apricots and add.

Melt down chocolate with coconut oil and pour over top. Make sure all of your nut mix is covered and place in fridge to set! Once hard, break up with your hands and place into air tight containers.

Banana & Dark Chocolate Loaf

Another favourite recipe from my friend Caralee Fontenele’s latest cookbook Nourishing You, I have adapted these Banana and Blueberry Muffins into a Banana & Dark Chocolate Loaf. It is so delicious and a firm favourite in our household for lunchboxes or an afternoon tea treat.

If you want to swap out the dark chocolate (although Im’ not sure why you would), it is also really yummy with diced apple.

The best part about this recipe? It’s made in a blender and is so quick!

Ingredients:
1 cup almond meal
2 tablespoons coconut flour
1 cup dried dates
1 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon mixed spice or nutmeg
pinch of salt
2 eggs
1 ripe banana (plus another for on top)
2 tablespoons apple cider vinegar
2 tablespoons melted coconut oil
Dash of vanilla
5 square dark chocolate chopped roughly

Preheat oven to 180 degrees and prepare your loaf tin by greasing with oil.
Place all of your dry ingredients (except for chocolate) into the food processor and process until the mix resembles a breadcrumb. Depending on your blender you may have to do this in a few batches.
Once done, place the dry mixture in a large bowl.

Now add all wet ingredients to food processor and blend well. Once processed, add to your dry ingredients and fold in the chocolate as well.

Bake in the oven for 25-30 mins or until a skewer comes out clean.

Meal Prep Ideas: Roast Vegetable Salad with Chicken, Nut & Seed Chocolate Bark, Bliss Balls & Chia Jam

This week I extended meal prep to an hour and a half. And did 4 meals for lunches plus our treats for the fridge as well. We love bliss balls around here for snacks and lunchboxes, and I also decided to experiment and make a nutty chocolate bark full of goodness. It turned out amazing!

First up -

Roast Vege Salad with Chicken Breast & Lemon Mustard Dressing
Makes 4 meals

3 x chicken breasts
1/4 pumpkin
1 kumara
1 red onion
2 zucchini
2 x coloured capsicum (I used red and yellow - eat the rainbow!)
Corn kernals
1/2 bag baby spinach

To make the salad, chop all veges in similar size and line roasting tray in a single layer. Toss olive oil through veges and season. Bake for roughly 25 mins.

For the chicken, bake as preferred - I like to coat chicken breast with dukkah! Bake for 30 mins.

Once vegetables have cooled, toss through corn and spinach. Places equal amounts in your Tupperware and slice chicken evenly to place on top.

For lemon dressing, combine:

Juice of 1 lemon
1TBS whole grain stone mustard
2 TBS olive oil
1 TBS mayonnaise

Mix with a fork for a minute or until comes together.

Drizzle over salad before storing in fridge for up to 5 days, or freezer for 2 months

Chia Jam

Chia jam is one of the quickest and easiest things you can do to make a small change in your diet to reduce sugar for your family. Ditch sugar laden jams for this recipe which just uses natural sugars of the berries or fruit. This week I used plums from our orchard that had been boiled down, but raspberry is a firm fave in our house.

1.5 cups berries
1-2 cup chia seeds
*maple if sweetener needed

Heat berrris on stovetop in a pot until broken down, use a masher to squash them! Once heated, add your chia seeds and maple (if using), stir and place into a jar. Store in fridge to set. Keeps for up to a week.

Nut & Seed Chocolate Bark!

This delicious chocolate deserved a post all of it’s own, CLICK HERE.

Cacao Crunch Bliss Balls

This week I totally cheated and got a bliss ball mix from Clean Mixes. The wholesome co also have some great prep mixed blends you can buy. If you’re short on time these mixes are fab.

These are the Cacao Crunch flavour and I added in extra pumpkin seeds plus some crushed almond and buckwheat. Wherever possible I add extra bits and pieces that up the nutritional content of foods.

Peanut Butter Cacao Bliss Balls

I made these Peanut Butter & Cacao Bliss balls to accompany the Raw Peanut Butter Cheesecake I made on Friday, but they are so good I made an extra batch the next day to keep in the fridge.   

They are peanuty, chocolatey and sweet. WIN! Plus of course, super easy as everything goes in the blender and you just blitz until you get the right consistency. 

I suggest also blitzing up about 1/4 cup peanuts to use to coat them once you've done rolling them into even sized balls. 

Peanut Butter & Cacao Bliss Balls

Ingredients

1/2 cup peanuts
1/2 cup raw cashews or almonds
1/4 cup coconut
1 heaped TBS Pics peanut butter
1 TBS cacao powder
1 TBS cacao nibs (optional)
1 TBS pure maple syrup
6 large medjool dates, soaked in boiling water for about 5 mins

Drain your dates but keep the water in case you need for consistency.
Add everything into a blender and blitz until well mixed.  Test mixture to see if ok to roll, if not not sticky enough, use water from the dates 1 TBS at a time until you get the right texture for rolling. 
Roll into balls and roll one half into some blitzed peanuts (to make a peanut crumb).  I had some chocolate ganache which I drizzled over as well. 
Pop into the fridge in an airtight container to set. 

4 Must Try Chia Pudding Recipes!

There are a few things that have become absolute staples in our house over the past 9 months, and chia pudding is one of them. So simple, easy and yummy.  Plus, did you know Chia seeds are higher in Omega 3 that Salmon? Super duper good for you. They also absorb liquid, so you can pretty much create any flavour you want with liquid - and then just add the chia seeds to give it bulk.

I have made many renditions of Chia Pudding, you can literally do anything, and I have.

I've come up with a few absolute favourites that I'm going to share below, but first things first - I'm going to give you a recipe for a basic, plan vanilla pudding, and then you can use that as a foundation to build on.   You can't go wrong with Blueberry or Chocolate Peanut Butter, plus I've just made a special edition pud using Misty DayPlant Potions tonic powder.

Which will you try first?

Basic Chia Pudding

2 cups coconut milk (unsweetened)
1/2 cup chia seeds
1/2 tsp maple syrup or rice malt syrup
1/2 tsp vanilla
1/4 tsp cinnamon

Blitz or whisk together everything except the chia seeds. Once blended, add the chia seeds and whisk again.
Pop in a jar and refrigerate for an hour.

Chocolate Peanut Butter Chia Pudding (my fave)

2 cups coconut milk (unsweetened)
1/2 cup chia seeds
1/2 tsp maple syrup or rice malt syrup
1/2 tsp vanilla
1 TBS cacao powder
1 TBS natural peanut butter

Prep your jar(s) by putting a little peanut butter in the bottom.
Blitz together coconut milk, syrup, cacao, vanilla and peanut butter.
Add chia seeds and mix with a whisk, pour into jar on top of the peanut butter.
Refrigerate for an hour

Blueberry & Vanilla Chia Pudding (Aiden's fave)

2 cups coconut milk (unsweetened)
1/2 cup chia seeds
1/2 tsp maple syrup or rice malt syrup
1 tsp tsp vanilla
1/2 cup blueberries

Prep your jar(s) by putting a 1/4 cup blueberries in the bottom.
Blitz together coconut milk, syrup, vanilla and and 1/4 cup blueberries. Save a couple to go on top!
Add chia seeds and mix with a whisk, pour into jar on top of the whole blueberries.
Refrigerate for an hour

Misty Day Chia Pudding with Strawberries

2 cups coconut milk (unsweetened)
1/2 cup chia seeds
1/2 tsp maple syrup or rice malt syrup
1 tsp tsp vanilla
1 TBS Misty Day tonic
* I used 'Moxie Brew' which is cacao, beetroot & asparagus
1/4 cup frozen strawberries
Blitz together coconut milk, syrup, vanilla and the tonic.
Add chia seeds and mix with a whisk, pour into jar and place some strawberries on top - they will sink, this is fine.
Refrigerate for an hour

Raw Vegan Lemon & Coconut Slice

Those of you who follow me on instagram, when it comes to food, know three things for certain  - I love smoothies, I have a sweet tooth and I love Cathedral Cove Naturals products. 

It started with the paleo cereals to put on my smoothies or bowls for some crunch, and then I discovered the coconut yogurts. I love yogurt, and when I started focusing on my health and the amount of refined sugar I was having, I really struggled to find a dairy yogurt that was good for me.  The lowest I could find was 6g of sugar per 100g, which is actually not too bad really and I made do with that for a while.    

Then I found  Cathedral Cove natural yogurt, how could this creamy goodness taste so good and be so low in sugar? There is only 1g of sugar per 100g and it literally has two ingredients - coconut cream and probiotic cultures. That's it.  

I use it primarily as a topping or base - combine the yogurt with their cereal and some fruit and you've got heaven in a bowl (see my instagramfor photos!) They also have several other flavours if you're wanting something more decadent, the raspberry and chia one is my absolute fave (this one is slightly higher in sugar). 

After following them on instagram I've seen there are a lot of clever ways to use coconut yogurt, including raw baking. One slice caught my eye so I decided to make it yesterday. This recipe comes from their website and is really really delicious and super simple!  

Make it and let me know what you think! 

Ingredients

Base

1 Cup of Desiccated Coconut

1 Cup of Mixed Nuts (we used cashews and macadamias)

2 Tbs of our Raw Organic Coconut Oil

2 Tbs of Coconut Butter (or nut butter of choice)

1 Tsp Cinnamon

½ Tsp Ground Ginger

Filling
1 Cup Natural Coconut Yoghurt

1 Cup of Raw Cashews (soaked overnight)

Zest and juice of one large Lemon

3 Tbs of Pure Maple Syrup (or sweetener of choice)

½ tsp of Vanilla Powder

Garnish (optional)
Handful of chopped Mint, Zest of one Lemon, Chopped Macadamias

Freeze dried Strawberries

Instructions
Firstly, line a square baking tray or container with baking paper. 

To make the base add all of the ingredients into a food processor and blend until everything is combined. The mixture should be able to come together easily. Place the base mixture into the baking tray and press down firmly. Transfer to the freezer while you make the filling. To make the filling add all of the ingredients into a high-speed blender and blend until the mixture is smooth. Pour the filling on top of the base layer and put back into the freezer to allow it to set over night or for 4-6 hours. Once this layer has set you can garnish it with the mint, lemon zest, macadamias and freeze dried strawberries. Prior to serving place the slice in the fridge for a couple of hours to allow it to soften.

Recipe - Cranberry Ripe

I have been discovering some amazing recipes and new tricks in the kitchen lately.  If you know me already, you know I love to bake, I even owned a baking business for a few years.  I think my love of baking originally came for my love of sweet things, and wanting to recreate sweet treats that I had seen or had at a cafe.   Nothing has changed really!

At the Total Health Explosion event in New Plymouth last weekend I tried some raw treats from Raw Balance.  They were GOOD. Seriously good. I couldn't believe they were so delicious!  So I came home thinking 'I need to learn to do that'.  I had totally forgotten that I had purchased a Dr Libby recipe book a few years ago (with good intentions) but never actually made anything from it.  I think that 'raw food' has always intimidated me a bit, I'm more familiar with traditional baking - flour, sugar, butter - you could say it's my comfort zone.

Well, I am happy to report my first attempt was a success (bulging eyes from Aiden and two thumbs up) and I couldn't believe how easy it was. Only 3 steps, and Aiden helped.
I think some recipes can be more labour intensive than others, but if you're like me and want to give something a try, this recipe is the perfect first step.

There are a few staple ingredients you will need that you may not have at home - don't let that intimidate you!  I went to my local Bin Inn and bought some things I'd seen recurring on several recipes, and now they are in my pantry ready for my next experiment.

Give this a go and ENJOY!  I've included a few photos to help you.

This recipe is best kept in the freezer in small portions to pull out when you need a sweet treat.

CRANBERRY RIPE

For the base:

• 3 cups desiccated coconut

• 1/2 cup goji berries

• 3/4 cup dried cranberries

• 1 tsp vanilla paste

• 1 cup raw macadamia nuts

• 1/4 cup chia seeds

• 2 tbsp maple syrup

• 2 tbsp filtered water

For the Topping:

• 100g cacao butter, melted

• 1/4 cup cacao powder

• 1/4 cup maple syrup

• pinch of salt

1. Combine all the base ingredients in a food processer and process until well combined and sticky.

2. Line a slice tin with greaseproof paper and press the base mixture evenly into the tin. Refrigerate while you make the topping.

3. To make the topping, combine melted cacao butter, cacao powder, maple syrup and salt in a bowl and whisk until well combined. Pour over the base and return to fridge or freezer to set completely.