Banana Chocolate Chip Muffins (No Flour, Dairy-Free, Gluten-Free)

Happy Tuesday Followers!

I have a great banana chocolate chip muffin recipe for you guys this week. It is super easy, healthy, & (the best part) it requires minimal dishes. You can whip these up quickly just in your blender.

Banan Choco Chip Muffins 2019Banana Choco Chip 2019

Ingredients:

  • 3 ripe bananas
  • 2 cups large flake oats (Hilray gluten-free oats are fab & they are made right in my home town!)
  • 2 eggs
  • 2 tbsp egg whites
  • 1/4 cup unsweetened vanilla almond milk (Silk is my personal fav)
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tbsp stevia (optional or add a different sugar/sweetener of your choice)
  • 1 tsp baking soda
  • 1/4 tsp baking powder
  • Pinch of Himalayan sea salt
  • Fold in dark chocolate chips & nuts after blending

Instructions:

  1. Preheat your oven to 350F.
  2. Add all ingredients into your blender (I use a Vitamix – it is so powerful and can take on all ingredients at once!)
  3. Fold in the chocolate chips and nuts last.
  4. Grease your muffin tin with coconut oil.
  5. Bake at 350F for ~15 minutes.
  6. Devour 🙂

Banana Breakfast Bars (quick & easy recipe)

This is a one bowl recipe… quick and easy to make AND you can easily tailor it to your taste buds. Change the nuts that are used, add chia, flax, or a different dried fruit to suit your taste buds!

banana-bars

Ingredients (makes ~12 bars):

  • 3 large bananas, mashed (I used two from the counter and one thawed from frozen)
  • 2 cups large flake oats
  • 1/2 cup dried cranberries (or dried blueberries, raisins, small fruit of choice)
  • 1/2 cup mixed nuts, salted (cashews, almonds, pecans)
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 1/4 cup hemp hearts
  • 1.5 tsp vanilla extract
  • 1-2 tsp cinnamon
  • touch of ground sea salt
  • 1/2 cup camino dark chocolate dairy-free chocolate chips (>70% cacao)

Directions:

  1. Preheat the oven to 350F
  2. Mix all ingredients in the order that I wrote into one large mixing bowl. Mix thoroughly.
  3. Spray a baking pan or casserole dish with coconut oil.
  4. Pour the mixture into the dish, pack down and distribute evenly.
  5. Bake at 350F for ~20 minutes until browning.

Allow to cool, slice into bars or squares, and enjoy!

 

Chocolate Walnut Banana Muffins

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Recipes makes ~9 large muffins:

In a large mixing bowl, blend together the following ingredients:

  • 2 small ripe bananas
  • 1/4 cup greek yogurt (or coconut yogurt/dairy free yogurt if needed)
  • 1/4 cup egg whites (swap for flax eggs if vegan)
  • 1/3 cup coconut sugar
  • 1 tsp vanilla
  • 1 tbsp almond butter
  • 1/4 cup unsweetened applesauce
  • 1 tbsp brown rice syrup
  • 1 1/2 tsp coconut oil, melted

Once all these wet ingredients are blended together. Begin to mix in the following:

  • 1/3 cup whole wheat flour (or flour of choice)
  • 1/2 cup oat flour
  • 1/3 cup cocoa powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 tsp ground sea salt

After the wet and dry ingredients are completely mixed, fold in the following using a spatula: 

  • 3 tbsp dark chocolate chips OR I used 3 tsp dark chocolate puffed quinoa (from BulkBarn)
  • 1/4 cup chopped walnuts

Directions:

  1. After mixing your batter thoroughly, preheat the oven to 350F. Line a muffin tin with paper muffin cups OR as I did, grease with coconut oil.
  2. Bake for ~18-20 minutes. Allow to sit and cool. ENJOY 🙂

Chocolate Chia Breakfast Bite Cookies

chocolate chia cookies 2.jpg

Who wouldn’t want cookies for breakfast? Usually it’s morally incorrect to actually have cookies for breakfast… but we can let it slide with this recipe. These cookie bites are great to grab on the go or take to work as an energy boosting snack… and only 60 cals per cookie! Made with whole food ingredients they are refined sugar free, dairy free, gluten free, and free from any added oils.

Nutrition Breakdown (per cookie): 60 calories, 2.6g fat, 7.8g carbs, 2.3g protein. 

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What you will need (makes 12-14 bite -sized cookies):

  • 1 cup gluten free quick oats
  • 1/2 cup One Degree’s gluten free corn flour (or gluten free flour of choice)
  • 1.5 tbsp chia seeds
  • 2 tbsp cocoa powder
  • 1.5 tbsp unsweetened shredded coconut
  • 1/3 cup unsweetened applesauce
  • 1 packet stevia (omit if desired and add 0.5tbsp extra maple syrup)
  • 1.5 tbsp maple syrup
  • 1/3 cup Silk Unsweetened Vanilla Cashew Milk (or dairy free milk of choice)
  • 2 tbsp almond butter, softened
  • 2 tbsp egg whites (if you want to make these cookies vegan – make flax “eggs” substitute  instead).
  • 1 tsp vanilla
  • 1/4 tsp baking soda
  • 1/4 tsp baking powder
  • 1/4 tsp ground sea salt
  • Optional: dark chocolate chips

Directions:

  1. Preheat the oven to 350F
  2. In a large mixing bowl, combine all dry ingredients.
  3. Mix in wet ingredients one at a time into the same bowl.
  4. Fold in chocolate chips.
  5. On a baking sheet lined with parchment paper, form your cookies into small balls. (~12-14 cookies).
  6. Bake at 350F for ~20-25 minutes until browning and no longer wet in the middle.

 

 

Granola Cups

granola cups3

Ingredients:

  • 1/3 cup chopped mixed nuts, salted
  • ½ cup coconut
  • 1 ½ cup oats
  • 1 tsp cinnamon
  • Ground sea salt
  • ½ tsp vanilla
  • 4 tbsp honey
  • 1 tbsp natural crunchy pb
  • ¼ cup silk unsweetened cashew milk
  • 1 tbsp oil of choice
  • 2 tsp raw sugar

Directions:

1.     In a large mixing bowl, combine all ingredients except the oil and sugar.

2.     In a small skillet, heat the oil and melt the sugar.

3.     When completed, add this mixture to the bowl.

4.     Preheat the oven to 300F.

5.     In a greased muffin tin, begin to form your granola bowls using your hands or a spoon. Creating a caved in centre.

6.     When finished, bake in the oven for ~25-30 minutes until browning. Remove and let cool on the counter.

7. Serve with yogurt and fruit in the center…or however you desire 🙂

I choose to do plain greek yogurt, drizzled with honey and berries.

Banana Nut Granola

Banana Nut Granola

Ingredients:
1 banana, mashed
1.5 cup large flake oats
1/2 cup mixed nuts of choice
1.5 tbsp peanut butter
1 tsp vanilla extract
2 tbsp honey
1 tbsp raw sugar
1/2 tbsp coconut oil, melted
1/4 tsp cinnamon

Add raisins and banana chips as desired. I got my banana chips from Sunripe in London.

Directions:
Preheat oven to 350F.
Mix all ingredients in a large bowl.
On a baking sheet lined with parchment paper, pour mixture onto sheet.
Bake for ~20-25 minutes until browning.

Enjoy 🙂

Egg White vs. Whole Egg Omelette

Egg White Omelet

My favourite breakfast, lunch, or sometimes dinner.. is eggs!! (Breakfast for dinner is the best).

So.. when making an omelette when do you choose to use only egg whites or use whole eggs? Here’s what I do! 

When to choose egg whites:

Choose egg whites especially when eating out if it’s an option. Restaurants tend to overdo it with eggs (usually they use about 4 eggs in one omelette). This is when I would definitely recommend an egg white omelette.

  • Four whole eggs in one omelette would equal out to 20 grams of fat, 780 mg of cholesterol, 24 grams of protein, and 280 calories
  • Four egg whites (8 tbsp or 1/2 cup) contains 0 grams of fat, 0 grams cholesterol, 14 grams of protein, and 60 calories

So you can see.. if you’re looking to get protein and lower the fat, cholesterol, and calories…egg whites are a great alternative. Especially when you’re ordering an omelette at a restaurant and it is made with cheese and served with additional sides, this can really spike up the calories and fat. Although egg whites don’t contain fat or cholesterol, they do contain the three vitamins/minerals: riboflavin, niacin, and folate!

When to use whole eggs:

If you are making an omelette at home, I would recommend 1 whole egg combined with egg whites. The egg yolk contains Vitamin E, D, B12, riboflavin, selenium, and folate. The egg yolk is also high in cholesterol (as I mentioned) that is why it should be limited… BUT not avoided! Cholesterol is a building block for your body’s cells and is needed in our diet to make up certain hormones.