Recipe: Healthy Banana Berry Muffins

Baking can be so therapeutic. Mix everything in a bowl, bake and voila, yummy baked goodies. Nice and simple. 

The weather is warming up and bananas are ripening faster. This left me with a few over ripened bananas. I don't know about you but I'm not a huge fan of eating super ripe bananas by themselves. Good thing is they're perfect for baking! 

In the midst of tackling a 50% assignment for uni, I decided to take some time to bake banana berry muffins. This recipe was adapted from Amy's Healthy Baking. 

Banana Berry Muffins 

Ingredients (makes 12 medium muffins and 8 small muffins)

• 2 cups wholemeal flour 
• 1/2 cup plain flour 
• 1 tsp baking soda 
• 1 tsp baking powder 
• 2 tbsp olive oil 
• 2 eggs 
• 4 tsp vanilla extract 
• 3 extra ripe bananas, mashed 
• 4 tbsp plain non-fat Greek yoghurt
• 4 tbsp honey 
• 2/3 cups mixed berries (frozen or fresh)

Method

1. Preheat the oven to 180 C (325°F), and line a 12 hole muffin try with patty pans 
2. In a medium bowl, whisk together the flour, baking powder, and salt. In a separate bowl, whisk together the oil, egg, and vanilla. Stir in the mashed banana, yogurt, and honey. Add in the flour mixture, and stir just until incorporated. Gently fold the berries into the batter. 
3. Spoon the batter into the muffin tray filling each hole 2/3 of the way. Bake for 15-20 minutes or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before turning out onto a wire rack.

Note:

• Usually when I make recipes from the internet, I'd cut back on the sugar (or sweetener used). But I do not recommend it for this recipe. I tried using 2 tbsp of honey and it tastes really bland. So keep it at 4 tbsp :) 
• Same with the oil (keep it at 2 tbsp) - I tried using 1 tbsp of oil and the results weren't so great. The muffins were still moist, but they stuck to the patty pans. I ended up either with paper on my muffin or eating half my muffin off the patty pan I suppose if you use non-stick baking paper instead, that might solve the problem. 
• To save the use of an extra bowl (less to wash up :P) mix all the wet ingredients in a big bowl then directly add the dry ingredients to the same bowl. 

Lidcombe McDonald's - Create Your Taste

McDonald's Create Your Taste has started for quite some time now so a couple of my friends and I decided to see what it's all about and whether it really is as fancy as it's described to be. 

How it starts :) (And yes I have snapchat :P)

I'll skip the details about the touch screen ordering as I'm pretty sure quite a few blogs have talked about it by now. But I'll just mention that you could get double veggies without being charged extra! (Yes I do love my veggies). My creation consisted of a baker's bun, beef patty, Swiss cheese, grilled mushrooms ($0.60), 2x lettuce, tomato, beetroot, caramelised onions, finished off with tomato chilli jam. My burger (which I shall dub the McGourmetnita) totaled $9.55 which I wouldn't call cheap but it's not expensive either - decently priced shall I say. The baseline price for a burger is $8.95 and depending on how many items from Step 3 (Turn Up the Taste) you add, the cost increases. 

After you create your burger, you get to choose whether to pay by card at the touch screen or by cash at the registers. Then you simply wait at your table and the burger will be delivered to you on a cute little wooden board. 

My friends ordered a meal which came with chips in a mini metal basket and a drink which sadly came in the usual paper cup.

I forgoed the chips - Maccas chips can't compare to KFC chips (bet that will start a few discussions)

I was actually impressed by the presentation of the burger... that was until I picked it up to see all the oil my bun was sitting on. To be fair it may have been a mix of oil and water from the mushrooms. 

Presenting the McGourmetnita

In terms of taste it was quite good. I like how the top half of my bun was nice and crispy and that the meat patty covered the entire diameter of the bun. Mushrooms were definitely a good choice despite the extra cost - it just went so well with the caramelised onions and tomato chilli jam. 

Not bad for Maccas standards, but would I go there again? Probably not. There are better burger places out there. 

Recipe: Sweet Potato Pancake with Sauteed Mushrooms

Sometimes I like to be adventurous in the kitchen - whacking flavours together that may or may not go well together. Sweet potatoes are one of my many loves (be it purple, white or orange) and I also happened to have mushrooms so I thought why not make a dish with them.  

Not only do sweet potatoes taste great they are full of antioxidants too! Anthocyanins give the sweet potatoes their lovely rich purple colour and have antioxidant and anti-inflammatory properties. Sweet potatoes are also high in fibre which helps control your blood sugar levels. 

I made one large pancake with the batter which was a bit hard to flip - had to use two spatulas. If you only have one spatula, then I would advise you to stick to smaller pancakes. 

Sweet Potato Pancake with Sauteed Mushrooms 

Ingredients

Pancake:

• 1/3 cup oat flour 
• 1/4 tsp baking powder 
• 1/2 cup steamed sweet potato 
• 1/3 cup milk 
• 1 egg 

Balsamic mushrooms:

• 5 medium/large button mushrooms (diced)
• 1 tbs balsamic vinegar 
• 1 clove garlic (minced)
• 1/4 tsp dried thyme
• salt and pepper to taste 

• Fresh parsley to garnish 

Pancake:

1. Mash up the steamed potato in a bowl - try to remove as many lumps as possible, but small lumps are ok 

2. Stir in the milk 

3. In a food processor, blend the rolled oats and baking powder until the oats become a fine flour 

4. Mix the oat flour in with the sweet potato and milk 

5. Add the egg to the batter

6. Mix until well combined

7. Heat a small amount of oil in a non-stick pan on medium heat 

8. When the pan is hot, pour in the batter - all in one go or making small rounds 

9. Flip the pancake when bubbles appear and the edge has set and cook for another 1-2 minutes 

Mushrooms:

1. Whilst the pancake is cooking, heat a small amount of oil in another pan on medium heat. 

2. Add the minced garlic until they become aromatic

3. Add the mushrooms and thyme and balsamic vinegar and reduce the heat to medium-low

4. Cook the mushrooms until the balsamic vinegar has reduced to half and season with salt and pepper 

5. Serve on top of the pancake and garnish with fresh parsley 

 

Recipe: Banana Oat Yoghurt Pancakes

This is a little belated but I hope all the mothers out there had a wonderful Mother's Day. In this post, I'll share with you the pancake recipe I made my mum. The pancakes I've made in the past were on the thinner side but this time I wanted to make nice and thick pancakes. Scrolling through instagram and googling many recipes I discovered that this could be achieved by using yoghurt in the batter!

The yoghurt gives the pancakes a slight tartness and I think because I used oat flour, the texture is more spongy than fluffy. But don't be deterred by the sound of tart spongy pancakes. Together with toppings and a generous drizzle of honey or maple syrup this stuff is divine!

Banana Oat Yoghurt Pancakes (Serves 3)
Ingredients

• 1 cup rolled or quick oats
• 1 banana
• 2 eggs 
• 1 cup plain yoghurt
• 1 tsp baking powder 
• 1 tsp cinnamon  
• 1/4 - 1/2 cup (depending on batter consistency) milk or milk alternative 

To serve (this is what I used but you could try other toppings too - be creative!):

• 1/2 cup blueberries 
• 1 banana
• Walnuts, pepitas 
• A dollop of plain yoghurt
• Honey (pancakes aren't complete without it)

In a food processor, blend the oats, banana and eggs until well combined. Depending on how big your food processor is, you may have to blend the ingredients in two batches. In a large enough bowl, mix the batter with the yoghurt, baking powder and cinnamon. To check the consistency, the batter should run slowly off the spoon in a thick ribbon. If it is too thick, add milk a bit at a time until you reach the right consistency. 

Put a pan on medium-high heat with a little bit of oil. Spoon the batter onto the pan. I found that one heaped table spoon of batter is the perfect amount for one pancake. The make them nice and round, just let the batter drop onto the pan without moving the spoon - the batter will spread out on its own.  

Cook for two minutes or until the edges are set (my pancakes didn't form bubbles like usual pancakes). Flip and cook them for another 1-2 minutes on the other side. 

And now its time to plate and dress these babies up! I like to stack them - it just looks a lot more impressive that way. Put on a dollop of yoghurt and sprinkle on the walnuts and pepitas. Arrange the slices of banana to your liking and chuck on the blueberries on top. For the final touch of sweetness drizzle all over with honey!

Recipe: Healthy Microwave Oat Cake

The weather in Sydney has been pretty grey and drizzly lately. So I thought, what better way to put some cheer in my day than with a fancied up breakfast. It's my first time making this mug cake and I'm surprised how well it turned out! The texture was very spongy and moist! 

The cake itself was consists only of oat flour, banana, egg, blueberries and a dash of cinnamon. I topped it with non-fat Greek yoghurt (Chobani), raw walnuts, pepitas, blueberries, cinnamon and a nice drizzle of honey. 

I feel that everything just works so well in this cake. You get the creaminess from the yoghurt, and crunch from the walnuts and pepitas. Then you get the pops of freshness from the blueberries together with the sweetness of the honey soaked up by the cake. Just pure deliciousness to start the day! 

If you have read my previous posts, you would know that I love my oats. And you  know, Greek yoghurt and walnuts are pretty great too! How so?

• Greek yoghurt, like all yoghurts, contain probiotics. Probiotics are live bacterial cultures that promote good gut health. Also, if you're lactose intolerant, you may find yoghurt quite easy to digest as the probiotics would have digested much of the lactose already. Aside from the probiotics, Greek yoghurt is also a good source of protein which will keep you fuller for longer, as well as calcium which is important for forming strong bones and teeth. 
• Walnuts can be an acquired taste as some people may find them slightly bitter but just a handful a day and they can contribute to the healthy diet. Walnuts are very rich in the omega-3 alpha-linoleic acid (ALA). ALA has anti-inflammatory properties and promotes heart health. 

Anyways, enough of the nitty gritty, I'll give you guys the recipe so you could make it yourself!

Banana Blueberry Oat Cake (Serves 1)

Ingredients

• 1/2 rolled oats 
• 1/2 a banana 
• 1 egg 
• 1 tbsp blueberries (fresh or frozen)
• 2 tbsp non-fat plain Greek yoghurt (I used Chobani)
• 1/2 tbsp walnuts (chopped)
• 1 tsp pepitas 
• Cinnamon 

Blend the oats*, banana and egg in a food processor until well combined (~30 sec). Pour batter into a microwavable mug or bowl and mix in half of the blueberries and a dash of cinnamon. Microwave the batter on medium for 1 min 40 sec. Invert onto a plate. 

Spread the yoghurt on top of the cake and sprinkle with the walnuts, pepitas and remaining blueberries. Add the final touch of honey and a dusting of cinnamon and voila! A beautiful, healthy and delicious breakfast cake! 

Enjoy! 

*I blended 2/3 of the oats and mixed the other third in unblended with the blueberries

Recipe: Banana Oatmeal Cookies

Cookies are delicious and they can be healthy too! Forget about the processed high sugar cookies and tuck into these wholesome goodies instead. All of the ingredients used in these cookies have their own health benefits:

• Oats contain a type of fibre, beta-glucan, which helps to lower cholesterol and controls blood sugar levels. By lowering cholesterol the risk of heart disease is reduced. 
• Bananas are a rich source of potassium which lowers blood pressure and they also have a low GI maintaining stable blood sugar levels. 
• Dark chocolate (70% cocoa or higher) is full of antioxidants, like polyphenols and flavonols, that improves blood flow and insulin sensitivity. 
• Walnuts are very high in the omega-3 alpha linoleic acid which lowers cholesterol and improves cardiovascular health. Walnuts also contain anti-inflammatory phytonutrients which can help protect against certain cancers. 
• Cinnamon is a spice derived from the bark of the cinnamon tree. It contains essential oils such as cinnamaldehyde which helps to prevent blood clots. 

These oatmeal cookies are super easy to make with only two base ingredients and you could add mix-ins to your liking. For this recipe I would add no more than half a cup of extra mix-ins otherwise the cookies may not hold together. Hope you enjoy these cookies as much as I do :)

Banana Oatmeal Cookies (Makes 8)
Ingredients 

• 1 cup blended oats 
• 2 ripe bananas 
• 1/4 cup 85% dark chocolate
• 1/4 cup chopped walnuts 
• 1/4 tsp cinnamon 

Preheat oven to 180 degrees Celcius. 

Mash bananas with the blended oats until is all combined into a nice dough. 

Thoroughly mix in the dark chocolate, walnuts and cinnamon so that everything is evenly mixed in. 

Put spoonfuls of cookie dough onto a lined baking tray and shape into round disks.

Bake for 12-15 minutes. 

Allow to cool before serving. 

Look at that deliciously melty chocolate!

Recipe: Baked Barramundi with Sweet Potato Chips

Whether you're single or in a relationship, I hoped everyone had a wonderful Valentine's Day. 

I myself is still part of the singles party, but that doesn't mean I can't enjoy a lovely Valentine's Day dinner (with my mum). Saturday night's dinner consisted of rosemary and thyme baked barramundi with purple sweet potato chips and blanched bok choy. 

This dish tasted amazing and the fact that half of it was vegetables makes it even better! Brimming with macro and micronutrients, here's a little low-down of the nutritional benefits of what this meal offers:

  

Barramundi is a source of omega-3 fatty acids which can help prevent heart disease and is important for brain development in young children. 

Sweet potato chips are usually made with orange sweet potatoes (kumera) but purple ones work just fine. Purple sweet potatoes are not only high in fibre for good gut health, they also contain contain the antioxidant anthocyanin which reduces harmful free radicals in the body. 

To add a bit of green to the plate I went with bok choy, a very popular Asian green leafy vegetable with a subtle sweet taste. Bok choy is also teaming with antioxidants and is a rich source of vitamins A, C and K. Vitamin A as many of you may know is important for keeping your eyes healthy. Vitamin C (aka ascorbic acid) aids in the absorption of iron and helps to form collagen (for nice and firm skin :D). Lastly, vitamin K is necessary for blood clotting. 

I hope you like this simple yet delicious recipe. 

Baked Barramundi with Sweet Potato Chips 

Ingredients 

• 2 x 150 g barramundi fillets 
• 1 tsp rosemary
• 1/2 tsp thyme 
• Salt and pepper to season 
• 1 large purple sweet potato 
• 2 bunches of bok choy 
• 1 tbsp + 2 tsp rice bran oil 

Preheat oven to 180 C. 

Cut the sweet potato into chip shaped batons and soak in a bowl of water for 30 min. Drain and dry thoroughly. Evenly coat the sweet potato with 1 tbsp of rice bran oil and spread out on a baking tray in a single layer. Sprinkle over with black pepper. Bake for 20 minutes. 

Meanwhile season the barramundi fillets with salt and pepper. Evenly sprinkle the rosemary and thyme over the two fillets. Place skin side up on a baking tray lined with baking paper. Drizzle skin with the remaining oil. 

After baking the sweet potato chips for 20 minutes, turn each chip to bake the other side. Place the fish in the oven and bake together with the chips for 15 minutes. 

Whilst the fish and chips are baking, wash the bok choy and segment the bunches into quarters. Cook in boiling water for 1 minute. Drain and arrange on the serving plate. 

When the fish and chips have finished baking, plate up and enjoy :)