Protein-Packed Banana Bread // GF & DF

I love having a good bake but really struggle to find the time these days. It always get pushed to the bottom of my list because we don’t really eat that many cakes or biscuits in our house. I am also trying to ‘clean’ up my diet – removing refined sugar because too much sugar can raise your blood fat and increase your risk of heart disease and diabetes, in addition to filling your mouth with cavities. It also has no nutritional value. We all know sweet treats are full of things like sugar, flour and chocolate – all of which contain sugar! But I’m going to share a sugar free, flour free, gluten free and dairy free recipe with you which should satisfy your cravings for something sweet. This recipe is packed with protein, balanced with complex carbohydrates and can be easily made gluten free! The wonderful thing about protein is, it works hard to keep blood sugars stable which really prevents sugar cravings – if you’re protein intake is low, try to add some/more to each meal as it can help reduce cravings and mindless snacking.

If you love banana bread as much as we do and want to increase your protein intake to ward off sugar cravings. Here’s a perfect way to do it!

INGREDIENTS

  • 2 ripe bananas
  • ¾ cup of oat flour (gluten free if needed – I blended oats in my nutribullet)
  • ¾ cup plant based protein powder (or any type you like)
  • 1 cup of plain coconut yoghurt (full fat or 0% greek yoghurt can also be used)
  • ⅓ cup egg whites
  • 2 teaspoons of vanilla extract
  • 1 teaspoon of baking soda
  • ¼ tsp salt

INSTRUCTIONS

  1. Preheat oven to 180 degrees
  2. Place bananas in mixing bowl and mash until you have a thick consistency
  3. Add all remaining ingredients to bowl and mix really well
  4. Grease your loaf tin with coconut oil or line with parchment paper
  5. Pour the batter in your loaf tin and bake for 35 minutes
      1. Using 0% Greek yoghurt it will take around 25 minutes to bake 

     

NUTRITIONAL INFORMATION

Serving size: 1 slice/square
Calories: 75kcal F:1g C:9g P:12g

The bread turned out delicious! It was moist, dense, and just how a banana bread should be. Best enjoyed with a cup of tea x

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Almond Butter Overnight Oats

If you’re pressed for time in the morning this is a great time saver as you can prep it the night before

What you’ll need:

Oats:

  • 120ml of unsweetened almond milk
  • 2 x tablespoon almond butter 
  • 1 x tablespoon chia seeds
  • 1 x tablespoon agave nectar (honey can be used as an alternative)
  • 1 x teaspoon cacao powder
  • 1 x scoop of optimum nutrition chocolate whey protein
  • 40g of rolled oats 

Topping:

  • Sliced banana, blueberries, strawberries or any fruit
  • Flaxseed or additional chia seeds
  • Protein granola

How to make it:

  1. In a small bowl/ mason jar add the almond milk, chia seeds, almond butter and agave nectar and stir together to combine
  2. Stir in the oats and press down with a spoon to make sure all oats are immersed in the almond milk
  3. Stir in cacao and whey protein powder (you may need to add a little bit of milk depending on the consistency you prefer)
  4. Cover securely with a lid and set in the fridge overnight
  5. In the morning, open and garnish with whatever toppings you like

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Houmous

Basic Houmous

Serves 2-4 (dependent on portion size)

What you’ll need:

  • 1 x 400g can of chickpeas (reserve the liquid and a few whole chickpeas)
  • 3 x tablespoon quality extra virgin olive oil (I used Fillipo Berio)
  • 2 x tablespoon freshly squeezed lemon juice
  • 1 x teaspoon salt (can be substituted for 5 x black olives)
  • 1 x teaspoon tahini
  • 1 x garlic clove
  • Paprika
  • Coriander or parsley leaves – just for decoration

Instructions:

  1. Rinse chickpeas in cold water and put into your food processor/ nutribullet
  2. Add in the tahini, lemon juice, salt, garlic and 7 tablespoons of the reserved liquid from the chickpeas can
  3. Blend until smooth
  4. Add in the olive oil and re-blend until fully combined and smooth
  5. Scoop out into serving dish
  6. Sprinkle with paprika
  7. Decorate with a few whole chickpeas
  8. Drizzle with some more extra virgin olive oil
  9. Sprinkle with coriander/ parsley
  10. Eat and enjoy

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