100 calorie banana muffins

I had a bunch of sad looking bananas from the weekend just sitting around in the fruit bowl. I’ve made more smoothies and nice cream than I can count. So I decided to experiment a little! These banana muffins are refined sugar, refined flour and oil free. Each muffin is also only 100 calories (this may vary slightly depending on what plant milk you choose to use) which is pretty awesome!

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Ingredients
4 ripe bananas
1 1/2 cup wholemeal flour
1/4 cup vegan milk of your choice
6 tablespoons aquafaba
1 tablespoon flaxseed meal
1 teaspoon vanilla extract
1 teaspoon rum extract
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon salt

Method

Preheat oven 180c and line a 12 muffin tray with patty pans.

In a large bowl mash the bananas until there are almost no lumps left. Add the vegan milk, aquafaba, flaxmeal and the two extracts. Mix well.

Sift the flour, stevia, baking powder, baking soda, cinnamon, nutmeg and salt in the bowl with the wet mix. Since you are using wholemeal flour, the husks will remain in the sieve. Just add this back into the mixture. Mix until just combined making sure not to over mix the batter.

Fill each patty pan approximately 3/4 of the full.

Bake for 15-20 minutes until the tops are golden brown and a skewer comes out clean.

Remove from the oven and allow to cool.

*Notes

You can add nuts/chocolate chips/blueberries/spices, whatever you like! Of course this will add to the calories but if that’s not something you are concerned about, go nuts!

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Buckwheat aquafaba pancakes AKA the best thing ever!

For the past few weeks and especially over the Christmas break I’ve been craving pancakes. My partner is on a low FODMAP diet and I’m vegan so it was a challenge trying to find a recipe that we could both enjoy. We tried one with a premixed GF flour blend and it was an absolute disaster! They were super rubbery and very disappointing. I’ve been wanting to try aquafaba pancakes for months now however with my partners dietary requirements it seemed like it would not be possible. This all changed when I read a post in the aquafaba group on Facebook! A member posted that she had tried whipping up the liquid from a can of regular green peas and that it worked just like that of any other bean!

Here is my pancake recipe from the weekend. It was a bit of an experiment so it’s not GF, next time I’m going to attempt to make it 100% GF.

Ingredients
1 cup buckwheat flour
1 cup plain flour
2 1/2 teaspoons baking powder
6 tablespoons green pea aquafaba
3 tablespoons caster sugar
1 1/2 cup soy milk
2 tablespoons lemon juice
2 teaspoons vanilla extract
Vegan butter for frying

In a measuring jug whisk together the soy milk and lemon juice to make the buttermilk. Set aside for 5 minutes until it has curdled.

In a mixing bowl mix together the flours and baking powder.

In a separate smaller mixing bowl, whisk the aquafaba until frothy. Add the sugar and whisk until the sugar has incorporated.

Combine the aquafaba with the buttermilk and pour into the dry ingredients. Gently mix it all together with a spoon or spatula. Be careful not to overmix it, some lumps are perfectly fine. Let the batter rest for about 10 minutes.

Heat up a frying pan on medium heat and add a little bit of the vegan butter. Once the vegan butter has melted and is bubbling slightly, ladle in some batter. Smooth out the top of the pancake with the back of the ladle and cook for 2-3 minutes until bubbles form on top. Flip the pancake and cook for a further 1-2 minutes.

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Tofu frittata

I started back at uni this week and was already struggling with lunch ideas. A non-vegan friend mentioned to me that she takes frittatas which got me thinking. I was vegetarian for 20 years before becoming vegan around 8 months ago however I never liked eggs while I was a vegetarian. I hated anything that tasted eggy so obviously frittatas and quiches were out of the question. I’m pretty pleased with my first attempt of a frittata, ever!

Recipe is adapted from http://chefchloe.com/entrees/end-of-summer-frittata.html

Sorry for the poor quality of pictures, I wasn’t planning on blogging this!

Ingredients
2 x 300g blocks of silken tofu
5 tbsp cornstarch
3 tbsp vegan butter (I used nuttelex)
2 tsp baking powder
2 tsp black salt (aka kala namak or you can sub regular salt)
1 1/2 tsp turmeric powder
1 1/2 tsp garlic powder
1 tsp ground pepper
Any vegetables you prefer. I used –
1 brown onion, diced
6-7 button mushrooms, thinly sliced
6-7 stalks of asparagus, lightly steamed and cut into small pieces
60g spinach
6 cherry tomatoes, halved
3 spring onions, thinly sliced
vegan pepperoni, diced (optional)

Method

Start by preheating your oven 180c.

Get a pot of water boiling with a steamer over the top and steam the asparagus until it is nearly done.

Start to sauté the onion in a frying pan until it is soft and lightly coloured. Add the mushrooms and begin sweating them off. Once the asparagus is done, cut into small pieces and add to the frying pan.

Add vegan pepperoni. Cook for a few minutes and then add the spinach until it just starts wilting. Set aside.

In a blender add the tofu, vegan butter, cornstarch, baking powder, black salt, pepper, turmeric powder and garlic. Blitz until smooth and combined.

Add the vegetable mixture to a wide pan/skillet which is oven safe and pour over the tofu mixture. Mix well to combine.

I garnished with cherry tomatoes and spring onions. You could also top it with vegan cheese.

Bake at 180c for 30-35 minutes. Remove from the oven and et it set until cold before slicing.

 

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Pumpkin pie smoothie

I haven’t been making anything interesting lately, hence my lack of posts. I love smoothies, I have them for breakfast every day over my granola. This is one of my favourites! I’m usually not a fan of pumpkin but this is something a bit different from the usual.

When I make smoothies, I don’t measure anything out. It’s usually whatever is laying around so these measurements are approximates!

Ingredients
3 small bananas
250g pumpkin
200ml plant milk of your choice
1/2 tsp cinnamon
1/2 tsp crushed cloves
1/2 tsp ground ginger
1/2 tsp grated nutmeg

Method

Cut the pumpkin into small cubes and place in a microwave safe container. It took me 6 minutes in my microwave until they were soft. Obviously this will depend on your microwave and how big you cut your pumpkin. Alternatively, you could also steam them

Peel the bananas and add all the ingredients into your blender and blend until smooth. Easy!

Makes approximately 750ml

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Banana coconut bread

I was recently given 19 ripe bananas which for me was like winning the lottery. The shops always sell under ripe bananas and I often buy them thinking I’ll let them ripen before I bake with them. Of course this never happens, I usually eat them before they are ripe enough to bake with. So receiving all these ripe bananas was very exciting for me! I made some three ingredient cookies, a smoothie with some and froze the rest. I saved also saved a few to make this banana bread of course.

I love banana bread, I usually slice it, wrap individually and freeze them. Perfect for breakfasts on the go. This recipe is sugar free and nearly fat free. You can of course add extra sugar if your bananas are not super ripe.

If you haven’t realized yet, most of my recipes I create them as I go along. The oil measurement is an approximate as I forgot to measure it before I added it in. I usually use 1/2 cup of oil but I’ve tried to cut that back for this recipe. If you wish to use 1/2 cup of oil, only use 1/2 cup of milk.

Ingredients
2 1/2 cups self-raising flour
1 cup desiccated coconut
1 cup rice milk (or milk of your choice)
1 cup mashed banana
1/2 tsp bicarb soda
1/6 cup olive oil (approx)

Method

Preheat oven to 180c, spray and line a loaf pan. Set aside.

Add flour, coconut, bicarb soda (and sugar if using) to a bowl and mix well. Make a well in the centre.

Mash the bananas in a separate bowl, add the oil and milk. Pour into the well and mix with a spoon.

Pour into the pan and smooth the top.

Bake in the oven at 180c for 1 hour or until a skewer comes out clean.

Best

Zucchini, olive and chickpea breakfast pancake

The other day while I was at the market, a bag of zucchini’s caught my eye. I was excited to see that it was only $1 for a large bag! I bought them with the intention of making zoodles however it is absolutely freezing in Melbourne and the idea didn’t excite me.

I created this recipe for breakfast however you could definitely have them as an entree or for lunch. They would be perfect served with some vegan sour cream or Greek yoghurt.

Ingredients
2 cups of grated zucchini (approx. 2 small zucchinis)
1/2 cup chickpea flour (see notes)
1/4 cup sliced black olives
2 tsp smoked paprika
1 tsp salt
1 tsp garlic flakes
1 tsp sriracha chilli sauce

Method

Grate the zucchini and add to a bowl. Mix in the remaining ingredients and combine well. The water from the zucchini should be enough to make it batter-like however if it is not, add a few drops of water.

Heat a small frying pan over a medium heat and add some olive oil. Place the batter into the centre of the frying pan and spread it into a circle.

Cook for about 5 minutes and then flip to cook the other sides for a further 5 minutes. See notes for flipping technique.

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*Note – Chickpea flour is also called besan or gram flour. I buy mine from the local Indian grocery store

I found the easiest way to flip the pancake was to slide it on to a plate and then turn the plate over the frying pan

Raw granola + breakfast bites

Breakfast is my favourite meal of the day but most mornings I just don’t have the time to make or eat a big breakfast. A few months ago I stumbled across a recipe for overnight oats which I had never heard of. Sick of eating toast and cereal every day, I decided to try it out. This was before I began my journey so I was combining the oats with flavoured yoghurt. Once I started to transition, I changed it to coconut yoghurt which is also very delicious. I changed it up by making my own raw granola instead of using just oats. However I couldn’t continue on with it in winter so I turned the raw granola into breakfast bites. Below are both recipes. Enjoy!

Raw granola – Ingredients
1 cup rolled oats
1 cup flaxseeds (see notes)
1 cup shredded coconut
1 cup sunflower kernels
1 cup pumpkin seeds
1 cup assorted dried fruits
1/2 cup sesame seeds
1/2 cup poppy seeds

Method

This is pretty simple, combine everything in a large bowl and mix. I used sultanas, raisins, pawpaw and mango as the dried fruit.

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Transfer to a large storage container!

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These breakfast bites recipe are what I created when I wanted something I could have with warm milk instead. I had half the granola left at the time, you can make a bigger batch if you like.

Breakfast bites – Ingredients
1 cup rolled oats
1/2 cup flaxseeds (see notes)
1/2 cup shredded coconut
1/2 cup sunflower kernels
1/2 cup pumpkin seeds
1/2 cup assorted dried fruits
1/4 cup sesame seeds
1/4 cup poppy seeds
1/4 cup raw sugar/other sweetener
1/4 cup coconut oil

Preheat the oven to 180c, spray and line a baking tray

Same as last time, combine at the ingredients together in a bowl and mix well

Place mix onto baking tray and press out to the corners. Make sure it is evenly spread out

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Bake for 15-20 minutes until just golden and crunchy

Let it cool for 10 minutes before cutting into squares. Once it is completely cooled, store in a large airtight container

*Note – I used whole flaxseeds but ground flaxseeds would be better as the body can more readily absorb their nutrients

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