Banana and Peanut Butter Oat Protein Pancakes (GF, DF, Egg Free, V)

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It is National Breakfast Week so I came up with these delights

Made with banana, peanut butter, vanilla protein powder, oats and a seed mix this is a delicious combination of protein, fats, carbs, fiber and omega 3.

This serves 2 so wonderful for sharing

Macros per serving is:

Calories 373, Protein 19g, Carbs 28g, Fiber 7.5g and Fats 18g

Ingredients:

  • 100g Banana
  • 2 Tbsp Peanut Butter
  • 50ml Coconut Milk
  • 40g Gluten Free Porridge Oats
  • 1 Scoop Of Vanilla Protein Powder
  • 30g Seeds (I used Helens Breakfast Topping)
  • 1 Tsp Coconut Oil

You will need:

  • Scales / Measuring Spoons
  • Large Mixing Bowl
  • Masher
  • Spatula
  • Non Stick Frying Pan
  • Fish Slice
  • Mash your banana

  • Add peanut butter and coconut milk.  Mix in well.

  • Add your seed mix and protein powder

  • Mix until well combined

  • Add your coconut oil to your frying pan and melt over a medium heat

  • Add half your pancake mix and spread out with the back of a spoon

    When air bubbles start to form turn it over and cook for a minute

  • Pop it on a plate

  • Add the toppings you want and enjoy 🙂

No Thanks To Being “Normal”

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“If you are always trying to be normal you will never know how amazing you can be” – Maya Angelou

More wonderful words from Maya Angelou

How true is that?  Your uniqueness makes you the star you are.  So go shine like the crazy diamond you are!  Stand tall and own it 🙂

Happiest of Sundays to you

Namaste

Evie x

Dark Chocolate And Cashew Butter Muffins (GF and DF)

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These muffins are so light, moist and yummy.  Brimming with the flavours of dark chocolate and cashew butter.  Plus there is the bonus that they are less then half the calories, fat, carbs and sugars of a Starbuck Chocolate Muffin.

Check out the mystery ingredients 🙂

I shared the love with these at work and they went down a storm.

This Make 12.

Macros per muffin:

Calories 216, Protein 7.4g, Carbs 12.83g, Fiber 2.25g, Sugars 6.16g and Fat 14.5g

Ingredients:

  • 200g Liquid Egg Whites
  • 100g Fruit Carob Syrup
  • 100g Cashew Butter I used Pip & Nut Honey and Cinnamon Cashew Butter
  • 250g Raw Grated Butternut Squash
  • 100g 72% or more Dark Chocolate Melted
  • 1 Tsp Baking Powder
  • 1 Tsp Bicarbonate of Soda

You will need:

  • Preheated Oven 180C Conventional or 160C Fan
  • 12 Hole Muffin Tray
  • Grater
  • Vegetable Chopping Board
  • Large Cake Mixing Bowl
  • Electric Whisk
  • Scales / Measuring Spoons
  • Grate your butternut squash

  • Pop your liquid egg whites, carob syrup and cashew butter into your large mixing bowl and whisk for 3 minutes until combined and bubbly

  • Add your grated butternut squash to the mix and whisk for another minute

  • Add your ground almonds, baking powder and bicarbonate of soda

    Whisk until well combined

  • Add your melted dark chocolate, whisk until well combined

  • Scoop mixture evenly into muffin cases, about 3 dessert spoonfuls in each

    Pop in oven on middle shelf and bake for 25 minutes.

    Remove when cooked which you can check by placing a skewer in the middle of a muffin and seeing if it comes out clean

  • Place muffin tray on a cooling rack for 5 minutes

    Then remove muffins from tray onto rack

    Once completely cooled these will keep for 3 days in an airtight container

Smoothie Of The Week – Frozen Banana And Peanut Butter From Deliciously Ella (GF, DF, V)

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This really is delicious from Deliciously Ella 🙂

Frozen Banana and Peanut Butter Smoothie

http://deliciouslyella.com/frozen-banana-peanut-butter-smoothie/

So simple.  I used 200ml Coconut Milk instead of the brown rice milk as thats what I had in and put 2 Tbsp of Peanut Butter in it.

Calories 404, Protein 13g, Carbs 33g, Fiber 5g, Sugar 27g and Fat 25g

Roasted Butternut Squash Risotto With Goats Cheese And Sage (Vegetarian and GF)

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This risotto is beautifully warming and worth the little effort it takes.

A perfect way to brighten up a cold winter night.

This makes 6 servings.

Macros per serving:

Calories 541, Protein 12.2g, Fats 12.2g. Carbs 87.2g and Fiber 3.2g

Ingredients:

  • 250g Roasted Butternut Squash
  • 1 Tbsp Coconut Oil
  • 200g White Onion
  • 1 Tsp Minced Garlic
  • 6 Sage Leaves
  • 150ml White Wine
  • 400g Arborio Rice
  • 1 Litre Vegetable Stock
  • 125g Goats Cheese

You will need:

  • Pre Heated Oven 180C Conventional and 160C Fan
  • Baking tray
  • Very Large Deep Non Stick Frying Pan
  • Spatula
  • Blender
  • Scales / Measuring Spoons / Measuring Jug
  • Roast your butternut squash at 180C Conventional and 160C Fan for 1 hour

  • Melt your coconut oil in pan over a medium heat

  • Blend onion and sage until finely chopped but not a puree

    Then add to pan and cook for 5 minutes, stirring occasionally.

  • Scoop out butternut squash when roasted

  • Blend until a smooth puree

  • Add butternut squash to pan, mix in well and cook for 2 minutes

  • Add rice, stir in and cook for 1 minute

    Add wine, stir in and cook for 2 minutes

  • Make your stock

  • Add a ladle of stock, stir in, cook until stock absorbed and add a further ladle of stock until all stock used

    Stir continuously

  • Crumble in goats cheese and stir in

  • Remove pan from heat

  • Serve and enjoy.

    This is delicious hot or cold.

    Leftovers make a fab lunch.

    Keeps well in an airtight container in the fridge for 3 days

Curly Kale With Chilli Pesto Pasta (GF, Egg Free, Vegetarian)

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This Pesto is so simple and scrummy, uses kale in a lovely way.

Its delicious hot or cold so leftovers make a perfect lunch delight.

Makes 6 portions.

Macros per portion:

Calories 362, Protein 12.66g, Carbs 34.33g, Fat 19.17g and Fiber 1g

Ingredients:

  • 1 Tsp Coconut Oil
  • 50g Fresh Curly Kale
  • 1 Tsp Minced Garlic
  • 100g Grana Padano
  • 100g Pine Nuts
  • 100g Ricotta
  • 1 Tsp Crushed Chillies
  • 1 Tsp Sea Salt
  • 250g Dried Free From Penne Pasta

You will need:

  • Wok
  • Large Saucepan
  • Blender
  • Spatula
  • Measuring Spoons / Scales
  • Sharp Knife

 

  • I used this Free From Pasta from Sainsburys

  • Pop pasta in large saucepan and add boiling water.

    Cook for 8 minutes

  • Add coconut oil to wok over a medium high heat

  • Add kale and minced garlic

  • Stir and cook until starting to wilt

  • Cut up your grand padano and add with pine nuts to blender.

    Blitz until texture is like breadcrumbs

  • Add kale and crushed chillies and blitx until combined

  • Add ricotta and blitz until well combined

  • When pasta is cooked, drain and stir in your pesto

    Mix until well combined

  • Serve and enjoy.

    This keeps well in an airtight container and is great cold for lunch