Banana Nut Protein Mug Cake (Clean Eating, Gluten Free)

I have lots of bananas to use up that are ripening way too fast so I thought I’d freeze some to make smoothies, make some banana muffins for the kids for school and make some mug cakes for me to freeze. I made banana nut flavour with a chocolate frosting. Yummy! You can just omit the protein powder to, just add probably an extra teaspoon of coconut flour or or extra couple of teaspoons of almond flour (Dont over do it on the coconut flour it loves soaks up all the moisture so you dont want to add too much).

Banana Nut Protein Mug Cake

1/3 banana, mashed
1 egg
1 Tbsp coconut flour (could use almond flour if you prefer)
1 Tbsp vanilla or cookies and cream protein powder
2 tsp  of chopped almonds or pecans or walnuts
1/2 tsp vanilla essence
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp baking powder

Mix all ingredients together in a bowl and transfer to a greased mug. Cook in microwave for approx 1 minute (I have a 1000 watt microwave).

Chocolate frosting:

2 tsp almond butter
2 tsp low fat quark german cottage cheese or plain chobani greek yoghurt
1 tsp pure cocoa powder
2 tsp protein powder (chocolate preferred but can use vanilla or cookies n cream)

Mix together in a bowl and spread over top of mug cake. You can omit the the protein powder but if you do add sweetener to taste, I would just add a little rice malt syrup but you can use stevia or your preferred sweetener, I find with the protein powder I dont need to add sweetener.

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Mini Caramel Tart (Clean Eating, Vegan, Paleo, Gluten Free, Dairy Free)

One of my most favourite sweet treats is caramel slice/tarts, yummy biscuit base with sweet smooth caramel and a chocolate topping. After being inspired by a couple of images on Instagram lately I decided that I’d experiment myself and play around and see how I would go doing one the my clean plate way. I found that I had my biscuit base too thick so have adjusted the recipe now accordingly to omit a tiny bit of the coconut flour to help make it a little thinner! This is so sweet and its amazing how eating clean/vegan/paleo you can make your caramel flavour using dates and basically making a paste!!! I just made this for the kids and I for dessert and WOW!! So sweet, you only need a little piece but the kids were absolutely impressed. I didnt tell them it was one of my healthy recipes, I just said we have caramel slice for dessert. I cut this into 8 pieces as its quite sweet a little goes along way. And ofcourse I have to make it into a cute little tart!! But you can use this in a small square dish for a slice. I used a mini spring form pan.

You know the most amazing part…..IT’S GUILT FREE!!  Full of fibre,  protein, healthy fats….isnt that enough to put a smile on your face!!  Your taste buds will be thanking you too!!

So here is my version of a mini caramel tart. (I did use 2 Tbsp of coconut flour but have omitted one Tbsp to make the base thinner)

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Mini Caramel Tart

Serves 8

Base:
1 Tbsp coconut flour
1 T almond meal
1 tsp coconut oil, melted
1 tsp honey
1/2 tsp cinnamon

Mix together (add a tiny bit of water if needed to make a dough, can be a little crumbly but still quite wet to stick together) and press into mini spring form pan or small square oven proof dish thats lined with baking paper. Bake in a preheated oven for 10 minutes on 160 degrees C fan forced. Let cool slightly. Tip: wet fingers or back of a spoon to press into dish.

Caramel:
3/4 cup dried pitted dates
1 Tbsp coconut oil
2 Tbsp Almond butter
1/2 tsp cinnamon
1 tsp vanilla
optional 1 Tbsp honey or rice malt syrup

Put all caramel ingredients in a blender and blend until smooth, this should be a thick paste like you could spread it on toast. Dates are pretty sweet so you probably wont need the honey in this at all, have a taste test and see what you think but be careful as you might not want to stop at one little taste test!! If too runny add a little almond meal or if too thick add a little more coconut oil. Grease the edges of the pan with coconut oil so the caramel layer comes away nicely. Once you have the right consistancy and its nice and smooth press over tart coconut base. Wet the back of the spoon this will stop it from sticking and let you smooth the layer out perfectly.

Chocolate Layer:

Now you can either just use some dark chocolate over the top, which is quicker option or make your own chocolate topping, it will be Paleo then too.

1.5 Tbsp Almond butter
2 tsp coconut oil
1 tsp honey or rice malt syrup

Blend in a small bowl making sure your coconut oil isnt lumpy and all blended well. Pour and spread evenly over the top and place in the freezer for an hour or so. If you can wait that long!

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Carrot & Orange Muffins (Gluten Free, Dairy Free, Refined Sugar Free, Lunchbox Friendly, Clean Eating)

I spent the weekend cooking with my youngest, Sabrinah getting ready for the kids first day of school for 2013 which was today! I had one orange left and wondered what I could do with it. So chucked somethings together and made a yummy and healthy kids lunch box snack that is gluten free, dairy free and healthy, suitable for clean eating too!!

Carrot & Orange Muffins

Makes 12

2 cups gluten free flour
1/4 cup coconut oil
2 eggs, beaten
1/4 cup honey or rice malt syrup
the zest and juice from 1 large orange
1 carrot, grated
1 tsp cinnamon
1 tsp vanilla essence

(optional adding in sultanas or chopped dates, choc chips or walnuts  – I didnt add nuts as our school has a no nut policy but if you arent taking these to school then adding nuts would be  yummy)

Preheat oven to 180 degrees C and line a muffin tray with patty pans or grease a patty pan tray. In a bowl sift the flour and add the cinnamon. In another bowl combine the oil, eggs, honey, grated carrot, orange rind and juice and vanilla and mix to combine. Mix the wet and dry ingredients together until well combined and spoon 2/3 full in each patty pan. Bake for approx 15-18 minutes (I did slightly smaller ones as my patty pans werent mini but werent normal size and it took 12 minutes so normal size patty pans will be more like 15 or so minutes. Cool on a wire rack, ice if you like with icing sugar and cream cheese with a little left over orange juice or even lemon! Store in an airtight container. You can freeze these for up to about 2 months.

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Triple Layer Cookie Dough Slice (Clean Eating, Gluten Free, High protein)

Well if you all loved the snickers bar slice then this will quickly become your newest favourite guilt free clean eating treat. I love cookie dough and do have a bit of a sweet tooth (but prefer to get my sweetness from natural ingredients not the yukky refined sugars). I love the clean eating chocolate recipe thats on my blog so thought I could adapt that somehow. I have seen cookie dough balls before and thought I’d adapt this idea and mingle the two together and voila the most rich and decadent slice to match the yumminess of the snickers bar slice. This slice has 3 layers of absolutely awesomeness!!! I will refer to 2 options, one with protein powder and another without. Enjoy!!

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Triple layer Cookie Dough Slice

Chocolate Layers (this will form top and bottom)
1/3 cup almond butter
1/4 cup coconut oil (not melted!!)
1 tsp vanilla
1/2 tsp cinnamon
1-2 Tbsp rice malt syrup, honey, maple syrup or preferred sweetener to taste
3 Tbsp pure cocoa powder

Mix all ingredients in a bowl making sure the coconut oil is all squished and not lumpy, you can blend it all in a food processor if you wanted to do it quicker.
In an 8×8 inch or equivalent rectangle size if you dont have square, line with glad wrap so it wont stick. And press about half of the chocolate mixture in the bottom, wet your fingers so it wont stick to your fingers. Save the remaining mixture for the top

Cookie Dough Layer
3/4 cup almond meal or flour (if not using protein powder then use a full cup)
1 scoop of cookies and cream whey protein powder or vanilla protein powder (omit and add extra almond meal as mentioned just above)
1 tsp vanilla

1/2 tsp cinnamon
1-2 Tbsp plain greek yoghurt (I use Chobani 0% fat free, plain) this helps to make it more soft and dough like
optional is roughly chopped dark chocolate.

Combine all the above ingredients. Press over the first layer of chocolate. Then carefully press the remaining chocolate mixture. Place in freezer for about an hour and cut into 16 pieces. Or could do 12 larger ones.

Now to try to stop at just one!!! Its not easy!! Store in the fridge or freezer, if placing ontop of one another place grease proof paper between them. I am hiding mine in the back of the freezer from myself. These could be dangerous….lucky its all clean and healthy fats!!!

 

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Pumpkin Bread French Toast (Clean Eating, Gluten/Grain/Dairy/Nut Free, Paleo Option)

This recipe I discovered on paleomg.com and with a few alterations I started prepping for this late last night ready to have for my breakfast.  At 10pm I was roasting my pumpkin seeds and pumkin and it was about 11pm I was all done and my bread was cooling.  This isnt paleo with the protein powder, thats totally optional.  For those that want Paleo just omit it,  I am not 100% paleo but wanted to up the protein a little more as its before a weight training work out.  I thoroughly enjoyed this especially having the chobani greek yoghurt on the side.  All I did was added cinnamon, vanilla and topped it with berrries and their juices, eating the bread with the rice malt syrup and the yoghurt together was a massive party for your taste buds.  Its my recommended way of eating this one!!  The effort to make this is totally worth it!! And for those that are Paleo you must check out her amazing paleo recipes!!

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Pumpkin Bread French Toast

Serves: 3

Bread:
1 cup roasted or toasted pumpkin seeds (toast in fry pan or in the oven, I did mine in the oven on 180 degrees C for about 15 minutes)
1/3 cup Pumpkin Puree (I roasted my pumpkin in the oven for 20 minutes then mashed it)
6 dried pitted dates
3 eggs
2 tablespoons Coconut Flour
2 Tbsp vanilla whey protein powder (optional)
2 tablespoons melted Coconut Oil
1 tablespoons Rice Malt Syrup
1 teaspoon vanilla extract
1 tablespoon cinnamon
1 teaspoon nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
1/2 teaspoon baking powder
pinch of salt

Blend your pumpkin seeds in a food processor until very fine, kind of like flour or a ‘meal’ consistency.  Add your dates and blend. Now add the dry ingredients and pulse to combine.  Now add your wet ingredients and blend until smooth.  (Mix wont be dough like so dont worry that its sloppy).

Pour into a loaf tin lined with grease proof paper and bake on 170 degrees celcius (approx 375 F)  fan forced (180 not fan forced) for about 30 minutes.   Allow to cool. And cut into 2cm strips.

 

Egg Coating

1 egg beaten
1/4 cup unsweetened almond milk

1/2 tsp cinnamon

dash of vanilla (or a little vanilla bean)

(optional 1 Tbsp vanilla whey protein powder)

Whisk all together in a bowl.

Put your pumpkin bread slices (2-3 per serve) in the egg mix for a minute and turn over for another minute. They wont soak up much of the mixture.  In a fry pan melt some coconut oil over medium heat and add your bread,  cook one side til golden and flip over for another couple of minutes until golden the other side.  Serve with rice malt syrup, honey or maple syrup or a little Chobani plain 0% fat greek yoghurt infused with vanilla and cinnamon topped with berries!!! Absolultely amazing breakfast and very filling!!!

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Mini Chocolate Mousse Pie with Caramel Shards (Clean Eating, Gluten Free, Dairy Free)

Yes thats right you read the above correctly Chocolate Mousse Pie with Caramel Shards……..and its 100% clean!!!!   This is absolutely delicious and so easy,  the only pain in the butt part are the shards but you can omit them, I was just wanting to test myself and see if it will work.  I usually make my desserts mini as most times its just me that likes them and if I do love them I wont go overboard lol.  But this is another pie that my kids loved and I didnt tell them the main ingredient was infact………AVOCADO!!!!   I was sitting impatiently waiting for my kids to finish their little piece so I can yell out ‘you just ate avocado….surprise!’   lol   My 13year old said ‘Really!?! But it taste so nice’  lol

Basically its the same pie crust as the lemon cheesecake,  its my go to base for pies and tarts that are sweet.

Another recipe I’m pretty impressed by lol  getting a bit gamer in the kitchen with those clean eating caramel shards…..all refined sugar free too!!

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Mini Chocolate Mousse Pie With Caramel Shards

serves 2

CRUST:

1/2 cup of raw nuts (cashews/Almonds I used)

2 Tbspn unsweetened shredded coconut

5 pitted dates

1 Tbsp water

Blitz everything in the food processor except water, check to see how sticky your crust ‘dough’ is, if you need it to bind more and stick together add a little water. If you add too much then just add almond meal or coconut flour. Press into greased mini springform pan and place in freezer

FILLING:

1 small avocado (or about half a large one)

2 Tbsp pure cocoa

2 Tbsp rice malt syrup

1/2 tsp vanilla

pinch salt

Using a stick mixer blits all ingredients together until smooth.  Pour over base and freeze for 4 hours or so.

CARAMEL SHARDS:

1/4 cup rice malt syrup

1 tsp butter (or dairy free spread, but this amount of butter should be fine for those lactose intolerant like my daughter) or use water instead.

In a small saucepan bring butter and syrup to the boil stiring.  Then stop stiring and let it boil watching it carefully, after 30 seconds give it a quick  stir to check its progress, it will start to get thicker.  After about 2 minutes (watching so carefully so it doesnt burn) it should be ready to take off the heat let stand for a minute to thicken a little more.  Then over a piece of grease proof paper spoon some mixture up and gently let it drizzle from a distance above the paper going back and fourth.  Put in fridge to cool and set.

When pie is ready break up shards and place on the middle of the pie.  I did find that as it was warm in the house it started to bend over a little but it didnt look too bad and added to the effect a little.

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Nutty Choc Banana Protein Pancake (Clean Eating, Low Carb, Lactose Free)

I have had some fun creating in the kitchen,  this was my breakfast thismorning and holy cow was it amazingly amazing!  Yep that is possible!!!

So easy and quick to make.  This is 100% clean and so decadent, a yummy breakfast, snack or dessert!!

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Nutty Choc Banana Protein Pancake

1 egg white

1/4 scoop cookies and cream protein powder

1/2 ripe banana, mashed other half sliced

1 tbsp almond meal (optional)

2 tbsp rolled oats

1/2 tsp cinnamon

2 tsp pure unsweetened cocoa powder

2 squares 85% greens dark chocolate chopped plus 1 square grated for topping

4 almonds (or cashews or peanuts) chopped  for topping

1 tsp unsweetened coconut for topping

2 tsp rice malt syrup (honey or maple syrup)

 

Whisk together in a bowl.  Heat a pan and add either a little butter or coconut oil and pour all batter into hot pan and cook over a medium heat.  Makes 1 pancake.  Spread with almond butter (or peanut butter) top with sliced banana, drizzle with rice malt syrup and grate 1 square of dark chocolate over the banana and top with crushed nuts.

I absolutely loved this,  my fave protein pancake to date!!

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