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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Lemon and coconut balls

I know, I know. I haven’t posted in forever! I’ve been super busy and haven’t been cooking anything exciting. I’ve made a few things, photographed them and then forgotten to blog about it! Due to that, the ingredients are a bit blurry in my mind. Those that know me, know that I don’t ever follow recipes.

This recipe doesn’t have any measurements because I cant remember them but I will be putting the approximates in brackets from what I can recall.

Ingredients
Quick oats (1 cup)
Desiccated coconut (1/2 cup)
Rice malt syrup (1 tbsp, I was trying to cut back on the sugar though)
Lemon juice and rind (1/2 lemon for both)
Plant milk of choice (a few tbsps as needed to bind)

Method

Pretty straight forward really. Mix everything in a bowl, add milk as needed and roll into balls!

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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

Three ingredient cookies

These cookies are delicious, easy to make and super healthy. I bought 9 bananas for $1 at Woolworths the other day so this was the perfect way to use them up.

You’ll notice that the pictures are different this time around! I love food photography however I’m usually too lazy to pull out the camera and usually opt to snap pictures on my iPhone.

Ingredients
3 small bananas
2 tbsp peanut butter
1 cup regular oats
You can add in any extras you like eg. nuts, coconut, choc chips

Method

Prepare your baking tray by generously spraying it with cooking oil and preheat the oven to 180c

In a bowl add the bananas, I usually break them up. Mash with the back of a fork

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Add the peanut butter and mix until homogeneous

Add the oats and mix well. Depending on the size of your bananas, you might need some more oats. The mixture should be like a wet cookie dough but not runny

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Form cookies, I used a tablespoon for each cookie. Gently roll it in your hands to form a ball. I got nine cookies for this batch

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Bake for 15 minutes and enjoy!

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Hazelnut pulp brownies with berries

Following on from yesterday’s post about the hazelnut and cacao milk, here is a brownie recipe that I made up on the spot. It uses the pulp that remained behind after making the milk. Make sure the pulp is dry to the touch before using it. I placed it in the fridge overnight just for convenience. The pulp can be refrigerated for approximately a week otherwise it can also frozen for future use.

This recipe calls for 1 1/2 cups of the hazelnut pulp which is all the pulp I got from making that last batch of hazelnut milk. If you have more or less, that’s fine.

Ingredients
4 flax eggs (see notes)
4 tbs cacao powder
1 1/2 cup hazelnut pulp
3/4 cup soy milk (or any other plant based milk)
1/2 cup self raising flour
1/2 cup raw sugar (see notes)
1/4 cup oil
pinch salt
handful of frozen berries

Method

Preheat your oven to 180c, spray and line your brownie tin

In a mixing bowl combine the flour, cacao powder, salt and hazelnut pulp

In a small saucepan, gently heat the soy milk, sugar and oil. I forgot this step and added the sugar straight to the bowl. It didn’t really make much of a difference but my brownies turned out slightly gritty

Add the warmed up milk mixture and flax eggs to the dry ingredients and mix well. This mixture shouldn’t be runny like a batter but if you think it’s too dry, add in a bit more milk

Pour the mixture into the brownie tin and smooth the top and gently press in a handful of frozen berries

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Bake for 30 minutes or until a skewer comes out clean. Let it rest in the tin for 10 minutes before transferring to a chopping board and slicing into squares

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*Note – To make flax eggs, combine 1 tbs of ground flaxseed + 3 tbs of water per egg required. Mix thoroughly and set aside for 5 minutes.

I only had whole flaxseeds at home, let me tell you, it’s takes a lot of effort to grind them in a mortar and pestle!

1/2 cup of sugar was sweet enough for me however you may wish to add more depending on your tastes

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