Banana Pancakes – 3 ingredients – easy

Banana Pancakes – 3 ingredients – easy

I discovered these banana pancakes one day while watching a Facebook Live with Luke Hines. They looked so easy, and a great way to have some good protein and fruit for breakfast, without overloading with all that flour and sugar.

So, tweaking the recipe a bit to suit my lifestyle (Luke made these originally with protein powder, which I don’t use), I made these for lunch one day for me and my 8 year old. Just a test batch, but they were beautiful. So, the next day we tweaked some more and made them for breakfast.

Now, we have our recipe just the way we like it. Feel free to swap out the flour to whatever flour you have, or change it to protein powder, like the original recipe. You can sub out the spelt flour for coconut flour or almond meal and make these gluten free. They are naturally dairy free unless you use a dairy based topping.

And then you can start to think about toppings. Obviously the most favourite is maple syrup, but if you are looking for sugar free you can top with lovely fresh fruit. Bacon is a great addition, maybe some avocado, that would bring in some really good fats for breakfast.

These take only a couple of minutes to make, and make 4 pancakes per person. The recipe is one serve so please feel free to either increase the ingredients for your family, or like me, I make a fresh batch per person. When one batch is cooking I mix the next batch. So easy.

I do hope you enjoy these. Let me know in the comments if you do make these, and what you think of the recipe. Oh, and what toppings you use. I’m always on the look out for more toppings.

Recipe: Renee’s Green Smoothie

Renee's Green Smoothie

Everyone tells you how good green smoothies are for you.  You know, packed full of greens, healthy vitamins and minerals……you know how it goes.

Well, I had listened to all this for years but it wasn’t until I came through the other end of chemotherapy that I realised I really needed to add a smoothie into my daily food choices.  But, hey, I’m only human, and I don’t do it religiously every day….sometimes I want to go out with a friend for lunch!  Sometimes it’s just too cold!

So, over the last month or so, I have been trying to have one a day, most days of the week.  I find them super easy to make, and easy to drink.  It has taken me a while to perfect my own recipe, adding in ingredients that are beneficial to me.

Here goes my list of ingredients and why I add them:

Banana:  This is the base of most smoothies around the world.  It helps to make it thick, and creamy, and is a good source of potassium in your daily diet.  I add one banana.

Kale powder:  I use kale powder as my green element.  I just find it so hard to grow that much kale or spinich to sustain my daily habit.  One teaspoon of kale powder is equivalent to approximately 1 plant of kale.  A great way to have at least one serving of greens a day.  I add one teaspoon to my smoothie.

LSA:  a mix of ground linseed, sunflower seeds and almonds.  LSA is a great source of protein, omega 3, essential fats, B vitamins and fibre.  The protein in LSA helps to keep your blood sugar levels balanced and curbs sugar cravings.  I add one tablespoon of LSA.

Psyllium:  Psyllium husk is a great source of fibre.  Being a bowel cancer patient I need a bit of fibre in my diet to help keep my bowels regulated.  Psyllium is a soluble fibre and acts as a binding agent to prevent constipation.  Great for me.  I add one teaspoon a day.

Frozen yoghurt:  I don’t eat too much dairy, and if I buy some good quality yoghurt I find it tends to go off before eating, so I freeze it into ice cubes.  My favourite is the DeWinkel brand, I find it is far less sugar than most brands on the market and it freezes well.  I add two frozen cubes into my smoothie.  This ensures I have a bit of dairy, and some of the good stuff that yoghurt provides.

Ice cubes:  This is purely optional.  I find adding a couple of ice cubes helps to make the smoothie a wee bit smoother.  Less runny.  It is totally optional if you add this in, or how many you add in.  I usually use two, but sometimes I leave it out…especially on a cold day!

Water:  Now, here you can add water, coconut water, a nut milk, cows milk, more yoghurt….any liquid you like really.  I use water as it is easier.  The perfect amount I have found, with all the other added ingredients is 3/4 cup.

Once you have added all your ingredients, mix it up.  I have only ever tried making smoothies in my Nutri Ninja.  I assume it would work just as well in a blender, although you might have to stop it and scrap down the sides.

I am always on the look out for new ingredients to make my smoothie more superfood like.  This is a great way I have found to get a whole load of good fats, nutrients and minerals into my diet, with little effort.

Good luck with your smoothies….go forth and smooth.  Let me know what you make.

Green Smoothie

Here is a recipe of my own green smoothie. I have developed this for my diet, but it is good for anyone to add these ingredients into their daily lifestyle.
You can add or remove whatever you want.

  • 1 banana
  • 1 tsp kale powder
  • 1 tbsp LSA
  • 1 tsp Psyllium husk
  • 2 tbsp yoghurt (My ice cube trays are 1tbsp)
  • 2 ice cubes
  • 3/4 cups water
  1. Add all ingredients in the order listed above to your blender/smoothie container.
  2. Blend until smooth.
  3. Pour into a glass and enjoy.

Chocolate that is good for you!

Chocolate that is good for you!

Don’t get me wrong, I love a little bit of chocolate, but I’m not a huge fan….like some people!  If I do eat store bought chocolate it is usually Whittakers 75% cocoa or a similar brand with a high cocoa blend.  I cannot stand to eat normal dairy milk chocolate, just doesn’t do anything for me.

Anyways, a while ago I came across a recipe for making your own chocolate, at home, out of all natural, good for you ingredients.  No additives.  No sugar.  No dairy.  And it tastes delicious.

Over time I have experimented with different flavours.  The original recipe I used was vanilla flavoured.  Now in my pantry I have peppermint, orange, and recently coffee.  All natural flavours.  Not essences as such, but flavourings.  Most of them you can pick up at the supermarket or your local health store.

And the bonus, it takes about 5 – 10 minutes to make a batch of chocolate, and then maybe an hour or so to freeze it to set.  I have found these need to be kept in the freezer as they melt easily.  Even in the fridge.  But what is more delicious than a small piece of frozen goodness melting in your mouth?  I ask you that.

 

 

Good for you chocolate!

Here is a great recipe for some good for you chocolate. Made from all natural ingredients. It is super simple to put together and tastes devine. Real melt in your mouth chocolate.

  • 1/2 cup Coconut oil
  • 1/2 cup Cocoa or Cocao powder (Make sure this is as good quality as you can get or afford.)
  • 3 tablespoons Honey
  • 1/2 – 1 teaspooon Vanilla (or alternatively substitute with your own flavour)
  1. Place all ingredients into a saucepan.
  2. Heat on a medium to low heat. Whisk until all ingredients have melted and combined.
  3. Pour into your favourite moulds or into a flat tray.
  4. Place in freezer until set.
  5. Enjoy!
For the flavouring you can substitute with any natural flavouring.  It is ok to use essences but I prefer to use a natural flavour.  Judge your own taste as to how much you use.  Some flavours are quite strong so I only use 1/2 teaspoon, some flavours need a little extra.

 

Hummus – a taste of Turkey!

Hummus – a taste of Turkey!

Six years ago my husband and I were lucky enough to travel around Turkey for 15 days.  We experienced such a lovely culture, as well as their food.  Hummus being one of the beautiful tastes we will never forget.

And then again, last year, 2015, we were extra lucky enough to be able to head to the 100 year centenary at Gallipoli.  What an amazing experience.  Once again we were able to sample wonderful Turkish cuisine.  Once again we came home ready to replicate some of what we ate!  This is never easy, but with a lot of trial and taste testing sometimes you just hit the mark and say YES!  I’ve done it!

Finally, after 6 years of trying, 2 trips to Turkey, and numerous visits to Turkish eateries around NZ, a lot of recipe research and reading, I have perfected my hummus recipe.

Please enjoy this as much as I do, and please let me know if you love it.  Leave a comment here or you can leave your wonderful comments on Facebook, Instagram or Twitter

Hummus – a taste of Turkey!

After travelling around Turkey and experiencing the taste of traditional hummus, I have finally found and perfected the Taste of Turkey as I remember it, real hummus. I hope you enjoy this recipe as much as me.

  • 1 can Chick Peas (drained and washed)
  • 3-4 tbsp olive oil
  • 3 cloves garlic (crushed)
  • 1-2 lemons (juiced)
  • 1/2 tsp cumin
  • 2 tbsp plain yogurt
  • salt and pepper to taste (use sea salt if available)
  1. Using your food processor , blend the chickpeas until they resemble a thick paste.
  2. Add 3 tbsp olive oil, the juice of 1 lemon, garlic, cumin, salt and pepper.
  3. Blend until all mixed. You may need to scrape down the sides with a spatula to make sure all ingredients get combined.
  4. Add 2 tbsp yogurt.
  5. Blend. Taste.
  6. This is where, if needed, I add another 1 tbsp Olive Oil, some more salt, or maybe more lemon juice.
  7. Blend. Taste. Decide if anything more is needed, normally it is fine to eat now. Enjoy.
This recipe was found at www.reneewrites.net

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