Snacks

Nutty Banana Bread

Serves 12
Prep time 10 minutes
Cook time 40 minutes
Total time 50 minutes
Allergy Egg
Meal type Snack
Misc Dairy free, Vegetarian
Banana bread can be loaded with refined sugar and white flour, sending kids on a sugar high and leaving adults in a 3pm slump at their desk. This one is dense, free of refined sugar and provides options to suit various dietary requirements.

Ingredients

  • 4 Large overripe bananas (cavendish variety work best)
  • 2/3 cups pecans or walnuts
  • 4 tablespoons macadamia oil
  • 1/4 cup honey
  • 1 teaspoon vanilla essence
  • 1 cup wholemeal spelt flour (see notes for GF variations)
  • 1/2 cup buckwheat flour (or omit and use an extra 1/2 cup spelt)
  • 2 teaspoons baking soda
  • 1/3 cup sunflower seeds
  • 1/4 cup chia seeds
  • 1-2 teaspoon cinnamon (adjust to taste)
  • 1/4 cup cacao nibs (100% optional)
  • Peanut butter (100% optional - preferably 'Mayvers' brand)
  • desiccated coconut (100% optional)

Directions

Preparing your tools
1. Firstly, this recipe is super quick (done in 5-10 minutes) if you have a food processor. If not, it will take longer. You need a chopping board and knife, a 'loaf' tin OR muffin cases (these can be made into muffins or as a loaf). Baking paper to line your loaf tin would also help. Measuring cups or a measuring jug and measuring spoons are also essential.
Preheat
2. Preheat your oven to 160 degrees. Grease and line your loaf tin with baking paper and a little oil. You won't need to do this if making muffins.
Batter up.
3. Food processor instructions: Start with your walnuts/pecans and blitz these on 'pulse' for about 10 seconds until broken into smaller bits. Then add your overripe bananas (break each banana into 3-4 pieces and pop it into the food processor bowl). Start the processor on low and increase the speed until the bananas and pecans form a smooth paste. Next, add in your macadamia oil and vanilla essence. Again, start on low and increase the intensity of the machine until combined. Finally, add your flours, cinnamon, sunflower seeds, baking soda, chia and cacao nibs and process on low until well combined.
Note: if you aren't using a food processor this will all need to be mixed by hand in a large mixing bowl. It may be easier to purchase nuts that are already 'chopped' and the bananas will need to be mashed separately before adding to the rest of the mixture.
Final steps before cooking
4. Scoop your batter into your lined loaf tin or divide the batter among 12 muffin cases. Optional - you can add a 'surprise' peanut butter layer here! To do this in a loaf tin, simply pour in half the batter, then scoop spoonfuls of peanut butter over the top of the batter and finally cover the peanut butter with the other half of the batter. If using muffin cases then you just add some batter into each case first, add a tablespoon of peanut butter and then finish each case off with another dollop of batter. This step is completely optional - I was craving peanut butter at the time of making this! A final optional step is to sprinkle desiccated coconut over the batter in the muffin cases or in the loaf as this will be 'roasted' nicely as your banana bread cooks in the oven. As pictured.
Cook
5. Cook in your preheated oven. For loaves, this will take about 40-45 minutes. You will know its done when you can touch the batter and it feels springy but not soft and gooey. Test by inserting a toothpick into the middle of the mixture - it should come out clean. Muffins will only take about 15-20 minutes to cook so keep a close eye on these. Enjoy.

Note

This banana bread is not overly sweet.

That’s why I like it to be honest. If I eat things that are really sweet on a regular basis, it leaves me craving more and more sweet things – a recipe for disaster. I am sure many a people could relate to this! However, if you absolutely need to then you could add a little extra honey although your taste buds will soon adjust and you won’t need to do that for long!

Each mouthful is satisfying because the seeds and nuts provide a variety of textures and flavours as well as being dense and nutritious enough to satisfy hunger.

This is a nice post exercise snack in my opinion and is most certainly a healthier version of a family favourite for the kids lunch boxes (provided your school is nut friendly of course).

For a completely gluten free version replace the spelt flour with a light gluten free option like brown rice flour. You could use exclusively almond meal or buckwheat flour but the texture will be very dense.

You could use butter in place of macadamia oil if you did not have this on hand.

Pumpkin, Zucchini and Halloumi Fritters

Serves 8
Prep time 15 minutes
Cook time 15 minutes
Total time 30 minutes
Dietary Gluten Free, Vegetarian
Meal type Breakfast, Dairy free, Gluten free, Side Dish
Misc Breakfast, Dairy free, Gluten free, Snacks, Vegetarian

Ingredients

  • 1/4 jap pumpkin (equivalent to 500g if using other variety. Pre cooked)
  • 1 Large zucchini (grated)
  • 125g Halloumi cheese (roughly chopped)
  • Himalayan salt and pepper (for seasoning)
  • 3/4 cups Buckweat flour (or other flour if preferred)
  • 2 Large Eggs (use 3 if only using small eggs)

Directions

1. Roughly mash the cooked pumpkin in a large bowl. Mix in the grated zucchini along with the 2 eggs and the chopped haloumi cheese. Add the buckwheat flour, start with 1/2 a cup and mix well. Batter should be quite moist but not runny, like a cake batter. You will most likely need the full 3/4 of a cup, but please adjust accordingly if the batter is still too runny by adding a little more. Season well with salt and pepper.
2. Shallow fry over medium / high heat in coconut oil. Cook until browned on one side, then flip and cook the second side. Serve for breakfast with poached eggs or enjoy as a snack. These would also be lovely topped with salad and grilled chicken. Such a simple, versatile meal idea.

Note

This recipe made 8 fritters but it will depend on the size of course. Keeps well in the fridge, repeat to warm and enjoy on following days. Halloumi could be substituted for feta and the balance of pumpkin and zucchini could be changed for variety.

Note its better if the pumpkin is pre roasted or pre steamed i.e. cooked in some way - so this is a great way to use up leftover roast vegetables. Alternatively, you can grate the pumpkin dry and make the fritters this way, but they won't be as moist and you may need to add another egg or some oil for the right consistency.

Zucchini Slice

Serves 5-6
Prep time 15 minutes
Cook time 40 minutes
Total time 55 minutes
Dietary Diabetic
Meal type Breakfast, Dairy free, Lunch, Main Dish, Snack
Misc Breakfast, Dairy free, Dinner, Lunch, Snacks
Occasion Casual Party
Website Originally adapted from Women's Weekly

Ingredients

  • 1 cup Spelt flour (or organic self raising flour if no intolerances)
  • 2 teaspoons Baking powder (omit if using ordinary self raising flour)
  • 4 Medium zucchinis (grated or pulse in food processor to save time)
  • 4 Rashers Bacon (roughly chopped)
  • 1 Large Onion (roughly chopped)
  • 1 cup Cheddar cheese (grated - a strong vintage is ideal but any hard cheese is fine)
  • 5-6 Large Eggs
  • 1/2 cup Macadamia oil
  • Himalayan salt and pepper (to season)

Directions

1. Set your oven to about 150 degrees. Combine all the chopped/grated ingredients in a large mixing bowl and mix well. Roughly scramble the eggs and pour these into the bowl with the oil and flour and mix again. Pour mixture into lined baking dish - a medium sized casserole dish is ideal, can be square or rectangular. Season well with salt and pepper. Bake in the oven until browned on top, about 30-40 minutes.

I generally double this recipe as it can be portioned up and frozen. It works for any time of the day. Eggs, bacon, cheese, veggies... what could go wrong?

Note

I have tried to make this recipe completely gluten free by using almond flour but the taste was altered and it wasn't nearly as enjoyable. I suggest you make it into more of a frittata if you are celiac or strict gluten free. If you do find an alternative that works well, please feel free to leave a comment.

This recipe works for young and old alike. It's a great one to take to a morning or afternoon tea for a savoury option too. Minimal prep time and yields about 5-6 servings.

Lunchbox Savoury Muffins

Serves 16
Prep time 20 minutes
Cook time 30 minutes
Total time 50 minutes
Meal type Bread, Breakfast, Snack, Vegetarian
Misc Breakfast, Snacks

Ingredients

  • 1 cup Pumpkin (grated or see notes below)
  • 1 cup zucchini (grated or see notes below)
  • 1 Large Handful of spinach leaves (torn roughly)
  • 1 Medium Onion (finely chopped or see notes below)
  • 1 Cob Corn (remove the kernels)
  • 2 teaspoons Mustard
  • 2 Large Eggs
  • 60g Butter (melted)
  • 1/2 cup Milk
  • 1 teaspoon Baking powder
  • 14 Black, seedless olives
  • 1/2 cup Cubed fetta cheese
  • 3/4 cups Grated Strong cheddar cheese
  • Salt, pepper, dried or fresh herbs (For seasoning)
  • 1 cup Organic or unbleached self raising flour
  • 1 cup Spelt flour

Directions

1. Preaheat oven to 150 degrees Celsius. Grate the pumpkin, zucchini and cheese and finely chop the onion. Here's a great short cut - if you have a good food processor, simply whack these ingredients into it and pulse until finely diced. That's your first step in under a minute.
2. Melt the butter in a small dish. Add this to your diced vegetables. Then measure out your self raising flour, spelt flour, baking powder and add in your eggs. Stir to combine. Add the crumbled feta and roughly chopped olives as well as your seasoning in the final step.
3. Using a tablespoon, spoon the mixture into muffin trays or silicone cases. I used a heaped tablespoon in each and got about 16 muffins out of this recipe. Make smaller or larger if preferred. Baking time is about 30 minutes, I turned my oven up for the last 5 minutes to brown slightly. Adjust if your muffins are a different size to mine. I also prefer to cook for longer on a slower heat - you could cook these faster on 180 if desired.
4. Serve some for morning tea and wrap the rest up for the freezer for the following week's lunches!

Note

If you are gluten intolerant, experiment with almond flour and buckwheat flour, but I have not yet trialled that variation. You will need to use extra baking powder if this is the case. For children, less mustard and omit the olives for a 'duller' flavour that may be more palatable. Vary your vegetables and use what you have. Don't have feta? No problems, use a bit of extra cheddar instead! Also you can add bacon or ham for variation too.

Homemade Anzac Biscuits

Serves 16-20
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Meal type Snack
Misc Snacks
Website Adapted from Forever Nutrition

Ingredients

  • 125g Butter
  • 2-4 tablespoons Honey or maple syrup
  • 1/2 teaspoon Baking soda
  • 1-3 tablespoon Hot water
  • 1 1/4 cup Spelt flour
  • 1 cup oats
  • 1 cup Dessicated coconut

Directions

1. Pre heat your oven to 150 degrees. Combine all of the dry ingredients into a large bowl (I did not sift the flour, simply measured it out).
2. Melt the butter gently along with the honey and add the boiling water. Start with just 2 tablespoons of honey.
3. Mix the wet ingredients into the dry ingredients and stir until well combined and 'gooey' in consistency. Taste a small amount of the recipe and adjust the sweetness by adding more honey if desired. Please note that if you don't add more honey, you may need some more water for the mixture to be slightly wetter.
4. Roll into balls (about 1 tablespoon of mixture) and place onto a baking tray lined with paper. Press down gently on each ball with the back of a fork to flatten slightly. I got about 18 biscuits out of this mixture. Bake for about 15-20 minutes, keeping a close eye on the biscuits. I turned my oven up for the last 3-5 minutes and browned the biscuits a little more. Store in an airtight container or glass jar.

Note

There is nothing like real, homemade anzac biscuits. These do make a 'healthier' change as they are free from refined sugar and use a less processed form of flour. Please note they are not gluten free and I have not attempted a gluten free option- feel free to experiment. I made this recipe with just 2 tablespoons of honey. They had a slight sweetness, but nothing over powering and if you are a fan of the traditional anzac biscuit I suggest adding some additional honey or syrup to this recipe.

From a health perspective, anything you make in your own kitchen is better than something from a packet (within reason 🙂 ).

Happy baking.

 

Blueberry Breakfast Bread

Dietary Gluten Free
Meal type Breakfast, Snack
By author Steph Lowe

Ingredients

  • 2 cups hazelnut meal ((the most economical way do this is to simply grind hazelnuts on high in a food processor))
  • 1/4 cup buckwheat flour
  • 1 tablespoon cinnamon
  • 2 teaspoons gluten free baking powder
  • 1 teaspoon apple cider vinegar (ACV)
  • 1/4 teaspoon salt
  • 3 extra large free range eggs
  • 2 bananas, mashed ((I have used both lady finger and Cavendish, either work))
  • 2 tablespoons honey ((omit if you like – it’s still sweet without this))
  • 1/4 cup coconut oil, melted ((if its summer, it will already be runny!))
  • 1 cup Blueberries

Directions

1. Preheat oven to 160°C.
2. Mash bananas by hand or in a thermomix or mixer on low. Add hazelnut meal, buckwheat flour, cinnamon, baking powder, ACV and salt and combine well.
3. Add eggs and combine well.
4. Add honey and coconut oil, mix well – if it doesn’t appear ‘moist enough’ add a dash of water or another egg (especially if your eggs are small).
5. 5. Carefully fold through blueberries ensuring they are evenly distributed throughout.
6. Transfer into a lined loaf tin and bake for about 40-50 minutes until cooked through.
7. Serve with grass fed butter OR heaped tablespoons of full fat unsweetened yoghurt. Top with cacao nibs if desired.

Note

Serve with grass fed butter OR heaped tablespoons of full fat unsweetened yoghurt. Top with cacao nibs if desired. Recipe originally from The Natural Nutritionist and very slightly altered.

Savoury Zucchini Bread

Serves 12
Dietary Gluten Free
Meal type Breakfast, Snack
By author Steph Lowe

Ingredients

  • 2 cups almond flour
  • 1/4 cup linseed, sunflower & almond meal (LSA)
  • 1/4 teaspoon sea salt
  • 1/4 cup coconut flour
  • 2 teaspoons baking powder
  • 3 Extra large eggs
  • 1/4 cup coconut oil
  • 2 tablespoons apple cider vinegar (ACV)
  • 2 zucchini (grated)
  • A tad more water if necessary (use judgement- you want a moist batter before placing in the oven. Another option is to include an additional egg)

Directions

1. Preheat oven to 150°C.
2. Mix everything together (I do this step in a mixer on low) .
3. Pour into a narrow, lined baking tin and bake for about 40 minutes – when almost cooked, turn it up by about 10 degrees (optional) to brown the top nicely).
4. Cool, slice into 12 serves & enjoy! Serve with grass fed butter or avocado on its own. Or as accompaniment to a bowl of steaming soup. Also great with poached or scrambled eggs.

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