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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Super no churn strawberry ice cream

Ice cream is amazing but vegan ice cream in Australia costs an arm and a leg unfortunately. I’m way too stingy to pay $12+ for a tiny little tub! I wanted to make something I could enjoy without any guilt! I used frozen strawberries but you can use any fruit really! This recipe makes around 2 litres and doesn’t require an ice cream machine. It cost me around $3 to make, plus two scoops only has approximately 65 calories!

Ingredients
1 cup aquafaba*
1 cup pureed strawberries
3/4 cup caster sugar*
1 tablespoon vanilla extract

Method

Place your aquafaba into an electric beater with a balloon whisk and start to whip it. Begin on a slower setting and gradually speed it up. It can take up to 5 minutes for the aquafaba to reach stiff peaks.

Once stiff peaks have been reached, slowly drizzle in the vanilla extract. Next very gently rain in the sugar. Continue to whip the mixture for a minute or two after all the sugar has been added.

Add the pureed strawberries and mix well. Don’t be worried about deflating the mixture.

Pour the ice cream into a large container and place into the freezer.

Every 30 minutes remove the container from the freezer and stir contents well to mix. I did this 3 times but the more times you do this, the better the final result!

*Notes

Aquafaba is a magical ingredient, it is the liquid found in any can of beans! I used chickpea aquafaba but anything you have on hand will work including the liquid from a can of garden peas which is perfect for those on a low FODMAP diet.

I found 3/4 cup of sugar a bit too sweet for me so if you don’t have a super sweet tooth maybe try a lower amount and adjust to your liking!

**EDIT (07/02)** – I made this again but this time I used  1/3 cup of sugar and the sweetness was perfect however it was a lot icier and definitely not as creamy as the previous version.

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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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“Beef” seitan loaf with aquafaba

If you haven’t heard, aquafaba is the latest craze in vegan cooking. It is the liquid that is found in a can of beans. I know it sounds disgusting, when I first heard about it I was super sceptical. Aquafaba can be whipped to stiff peaks just like egg whites, it can also be used unwhipped as an egg replacement in things like cakes and pancakes.

In the past I’ve used the liquid from chickpeas, cannellini and four bean mix.

The following recipe is adapted from a suggestion I received from the Vegan Meringue – Hits and Misses facebook page.

Ingredients

Dry
150g gluten flour
2 tsp cajun seasoning
2 tsp Massels beef style stock
1 tsp paprika
1/2 tsp kala namak (black salt)

Wet
1 tbsp tomato paste
1 tbsp oil
Liquid from one can of beans

Method

Preheat oven to 120c degrees

Combine all the dry ingredients in a bowl and mix well.

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Mix the wet ingredients together in a separate bowl and mix into the dry ingredients. The mixture will look wet, within 30 seconds it will become dough like. I didn’t knead the dough at all, instead I mixed it with the spoon. Don’t overwork the dough too much or it will become chewy.

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Lay out a large sheet of aluminium foil and place the dough at one end and form into a log. Wrap tightly and twist the ends.

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Bake at 120c degrees for two hours

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I found it easier to slice thinner slices once the loaf is cool.

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