Cook this: Gluten & sugar free banana bread (from Balance by Monica)

If you were reading last week, you might have seen this post where I introduced my sister’s brainchild, Balance By Monica; starting small with Instagram to share her food creations until she has her nutrition qualification to go along with her teaching, psychology and health instructor ones, at which point the empire will no doubt expand.

I also promised to share a recipe from her; I mentioned in my post that a lack of education is a big problem when it comes to making healthy, balanced choices, and when you have food intolerances, that only makes it all the harder. But, even though there are a lot more instances of food intolerances these days, we’re also lucky to have a lot more access to information on how to deal with and adapt to them. If you have issues with gluten, lactose and/or sugar, this ones’s for you!

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Ingredients:
– 2 ripe bananas, mashed, plus 1 more banana, peeled and cut in half length ways
– ½ cup rolled oats
– ¾ cup almond meal
– ¾ cup LSA mix (available from health food stores)
– 2 eggs, lightly whisked
– ¼ cup milk (regular, almond, soy, whatever!)
– 2 tbsp plain vanilla or Greek yoghurt
– 2 tbsp Stevia or honey
– 1 tsp baking powder
– 1 tbsp chia seeds

Method:
1.Pre-heat the oven to 180°C and grease a loaf tin or line it with non-stick baking paper.

2. Add all ingredients (except the banana halved length ways and the chia seeds) into a large mixing bowl and stir together to combine completely.

3. Pour the batter into the tin and smooth it out with a spatula.

4. Top the cake with the extra banana and sprinkle with chia seeds.

5. Bake for 60min or until a skewer inserted into the centre of the cake comes out clean. Rest in the tin until cool enough to handle, then transfer to a wire rack to cool completely.

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Cook this: Vanilla raspberry protein loaf (lactose, sugar & gluten free)

I actually really enjoy baking with protein powder, and think it can be a bit of an underrated ingredient in the kitchen. If you can find one with a good flavor (I love a strong vanilla), it’s a great addition; it’s also a convenient way to pass off treats as “healthy”  ; )

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Anyway, when I saw this recipe on my blog roll a few weeks ago, I saved it to make later, and I finally got around to it this week. It’s a great one for those with special diets (you can substitute flour for more nut meal or GF flour if you’re coeliac), there’s no refined sugar unless you want to add some (but I find the sweetness from the berries good enough for me), you can use oil instead of butter if you prefer, and you can use any milk you want if you need a lactose free version. While the original recipe uses raspberries (and used them too because they’re my favourites), you can really use any frozen berries.

Also, it’s Friday – and if you want to treat yourself without totally eating crap, you may as well 🙂 Here’s my version of the protein berry loaf, inspired by Healthy with Anja’s recipe.

 

Ingredients:
– ½ rolled oats
– ½ cup plain flour, sifted
– ½ cup almond meal
– 2 scoops protein powder (I like vanilla Vital protein, which also happens to be vegan and dairy/soy free)
– 1 tsp baking powder
– ¼ heaped cup shredded coconut
– 2 large eggs, whisked
– 25g butter, melted and cooled
– ½ cup milk
– 1 heaped tbsp plain Greek yoghurt
– 1 cup frozen raspberries

Method:
1. Pre-heat the oven to 180ºC and line a loaf tin with non-stick baking paper.

2. Combine the oats, flour, almond meal, protein powder, baking powder and coconut in a large mixing bowl.

3. Use a wooden spoon to mix in the eggs until completely combined, then add in the butter, again mixing until completely combined.

4. Stir in the milk next, a bit at a time (you may not need it all) until it comes together in a good cake-batter consistency.

5. Pour half the batter into the prepared tin and spread about two thirds of the raspberries over it. Cover the raspberries with the rest of the batter, and sprinkle the remaining berries over the top.

6. Bake for 30 minutes, then remove from the oven and cover with foil; bake for another 15 – 20 minutes, until cooked through.

 

 

** Note – this is definitely more of a loaf than a cake in terms of sweetness, so if you want it a bit sweeter, add a tablespoon or two of caster sugar in with the dry ingredients **

Cook this: cacao nib & oat cookies (sugar, lactose & gluten free)

So, a flare up of stomach issues have necessitated a return to slightly stricter low-FODMAP regulations. Again. But that’s not as bad as it was the first time around – I know more know, and know what my body can and can’t deal with a little better.

I was browsing Instagram for recipe ideas the other week, and came across this gorgeous picture from @edgarraw – his Gluten Free Chocolate Chip Oatmeal Cookies. Ummmm yes please! I’m an oat addict, and an even bigger chocolate lover, so these looked pretty good even before I scrolled through to the recipe.

Once I got to the recipe, I also found it included other favourite ingredients of mine – cacao nibs, dried dates and almond milk. Despite the severe fructose intolerance, I actually stomach a little dried fruit (yay!), so while it might look like a LOT of dates in this recipe, remember it’s divided between the whole batch. This recipe is also sugar free, as the cookies get all their sweetness from the dates – basically makes them health food. I made some changes (as usual) and was stoked with the result! Here’s my version of Edgar’s cookies…

Ingredients:
– 1½ cups loosely packed dried dates
– ½ cup almond milk
– 1 tsp vanilla extract
– ½ cup almond meal or gluten free plain flour
– ½ tsp baking powder
– 1 cup rolled oats
– ¼ cup flax seeds
– ¼ cup toasted cacao nibs
– ¼ cup shredded coconut

Method:
1. Soak the dates in super hot water for an hour.

2. After soaking, pre-heat the oven to 180°C and line an oven tray with non-stick baking paper.

3. In a large bowl, combine all of the dry ingredients – the flour, baking powder, oats, flax seeds, cacao nibs and shredded coconut.

4. Drain the dates and place them in a food processor with the milk and vanilla extract. Blend until a paste comes together.

5. Spoon the paste mixture into the dry ingredients and mix well to combine completely. If it’s too dry, add a little water to help bring it all together.

6. Take tablespoons of the mixture and shape into balls, placing them on the oven tray with a little space in between.

7. Bake for 15 minutes, and cool on the tray. Enjoy!

Cook this: super simple 6 ingredient cookies (gluten, lactose, egg free)

I used to hate Fridays. Back when I was working in gyms and in retail travel. I bloody hated Fridays. Because when everyone else was winding down from the week and ready to enjoy their weekend, I was just gearing up. Friday was like a Tuesday or Wednesday for me. For the first decade of my working life, I worked almost every weekend. And it sucked.

But now that I’m doing the corporate thing for work, and not stressing about whether or not I’ll actually get paid because I no longer get paid per personal training session or on commission per holiday sold, weekends are a thing of beauty. Friday is a happy day. I get to wear my jeans to work and be all “casual.” I get to visit my beloved Preston Market after work and do my groceries with the Euro-nannas. I get to take said groceries home and bake something! That’s where it can get a little tricky – Friday nights are when you want something nice to nibble on, but can’t actually be bothered putting in much of an effort, because, ya know, it’s Friday.

Enter these guys. Cookies from the heavens.
6 ingredients.
1 bowl.
1 spoon.
Highly customizable.
Gluten free.
Lactose free.
Egg free.

This is Friday night baking at its best. Now, throw these together when you get home this afternoon and prepare a glass of wine to go with that shitty movie you’re planning to unwind with after another long week at work.

Unless you work in the gym or retail sector, in which case prepare a double batch and a bottle of wine, and good luck for the weekend!!

(Based loosely on the cookie layer recipe from Eating Bird Food’s Twix Bars)

Ingredients:
– 1 cup almond meal
– ⅛ tsp sea salt
– ⅛ tsp baking soda
– 2 tbsp maple syrup
– 1.5 tbsp vegetable oil
– 1.5 tsp vanilla extract

That’s the base 6 ingredients you need, but then you can top the cookies with whatever you want. I used chocolate chips, but anything goes!

1. Throw everything into a bowl and mix it together – when it becomes too crumbly, use your hands to smoosh it all together.

2. Line an oven tray with baking paper, and take tablespoon (or teaspoon, depending on what you’re after) sized chunks of dough, roll into balls and flatten slightly, placing them on the baking tray as you go. If you want to add a little something on top, like my chocolate chips, do that now.

3. Sit the tray in the freezer for 15 minutes, and while they’re resting, preheat the oven to 160°C.

4. Take the cookies out of the freezer and into the oven for 15 minutes; once they’re baked (they won’t brown up much, and that’s ok – they’re not meant to!), take them out of the oven and let them cool on the tray to room temperature.

5. Eat all of the cookies while watching the latest episodes of The Vampire Diaries and America’s Next Top Model. Yes they are my guilty pleasures, judge away, I don’t even care. Except that tonight I won’t be in my PJs by 7pm, because I’ll be out at the first Christmas party of the season… I hope they have cookies…