Banana & Walnut Muffin
1/2 cup of coconut flour
1/2 tsp real salt
1/2 tsp baking soda
1/2 tsp baking powder
4 over ripe bananas, best to use frozen bananas (defrosted)
4 eggs, whisked
1/4 cup melted coconut oil
1/8 cup raw honey
1 cup of crushed walnuts
Preheat oven to 180*C
Combine coconut flour, salt, baking soda, powder and walnuts into a large mixing bowl.
In a separate bowl combine banana, egg, oil, & honey.
Add wet ingredients to the dry, mix well.
Line muffin tray with liners, I use silicon liners.
Put about just under 1/4 of mixture in each muffin.
Bake for 20 – 25 min or until golden brown on top and cooked though
I got 17 muffins out of this mixture
1 cup rolled oats ( put in blender to make a course flour )
1/2 cup almonds meal
1/2 cup coconut flour, I used shredder coconut, and put it though the blender
3/4 cup cacao
Lg sweet potato about 650gm
1/4 cup coconut oil, melted
1/4 cup honey
1/2 cup almond milk, but
can use dairy, rice or oat milk
1 tsp vanilla
Preheat oven to 180*
Cook sweet potato ( I do this in the microwave )
Combine dry ingredients in a mixing bowl, mix well to make sure there are no lumps.
Put cooked sweet potato, honey, coconut oil, almond milk & vanilla in to a high powered blender or food processor and blend until smooth.
In a separate bowl whisk eggs.
Cinnamon Mixed Nuts
Ops I left out the vanilla. Add 1/2 tsp of vanilla to the egg white with the maple syrup.
To dry the nuts out in the oven. Switch oven off, leave nuts in until oven has cooled. Mixed nuts around a few time.
These are a great snack, my boys love them in their lunchbox’s.
store in an air tight container.
kg sweet potato, chopped and cooked.
8 really ripe banana’s, can use frozen make sure you defrost first.
4 tblsp coconut spread, available from Woolworth’s.
6 tblsp raw cacao powder.
1 cup of milk, I have made this with almond, rice and raw cows milk and they all work.
Make sure sweet potato is well cooked, put everything into a food processor. I have a large high powered food processor, you may need to do this in batches.
Process until mousse is smooth and thick, but not to thick, add more milk if too thick.
This amount makes just over 2kg of mousse, I freeze half
I use this mousse everyday, the boys have this every school day on there oats, i have it on my overnight soaked oats, the boys have it on there fruit salad with seed sprinkles and Greek yogurt for afternoon snack, great on pancakes topped with Greek yogurt.
Or just stick your finger into it, don’t let the kids catch you.
102 calories per 100gm
3 Tbsp coconut oil
1 Tbsp organic nothing added nut paste
1 Tbsp honey
2 Tbsp maple syrup
1 heaped Tbsp cacao powder
1 1/2 cup puffed brown rice
1/2 cup puffed millet
1/2 cup sugar free toasted muesli or just rolled oats
1/8 cup unsweetened shredded coconut
Preheat oven to 180 deg.
Mix the puffed rice, millet,muesli and coconut together. spread onto an oven tray and bake for around 20-25 min to make then crispy.
Melt the coconut oil in the microwave, mix in the nut paste, you may need to heat for another 30 sec so it is easier to combine.
Add in honey, syrup and cacao, mix well.
Line a muffin tray with paper cases, have these ready as you need to move quickly.
Put the puffed rice mix into a mixing bowl, add in the oil mixture, stir well to combine.
Spoon into muffin tray. Press the mixture down in the paper cases, put straight into the freezer, for 25 – 30 min or until set.
Makes 12 cacao crackles