B-Bites - banana berry brazil nut brownie bites GF coconut sugar

               

                                   

gluten-free – reduced sugar        

3 eggs whisked with 

200g coconut sugar

175g butter or coconut oil melted and mixed with 

80g cocoa powder

1 drip vanilla extract

1 tsp bicarb

200g almond flour

100g dark choc chips

100g roughly chopped brazil nuts

100g frozen mixed berries
1 very ripe banana

Mix altogether & spoon into little cup cake papers
Cook at 180*C for 15 minutes – you don’t want to cook till the skewer comes out clean!

5 quick easy breakfasts to balance your mood

Good mood food...

5 quick easy breakfasts for a good mood morning

Protein-rich, low carb breakfast ideas – to sustain energy levels and good moods throughout the morning

·      Poached egg on avocado and tomato served with a few spinach or rocket leaves

·      Home-made granola: gluten-free protein rich (recipe below) served with nut milk or your favorite muesli to which you add nuts and seeds

·      Overnight oatie: porridge oats, some flax and chia seeds; soaked overnight in coconut or almond milk topped with nuts and berries (fresh or frozen)

·      Paleo pancakes with berries – recipe below

·      Protein rich smoothie – 1 pot yoghurt, 1 kiwi, handful of frozen berries, a few spinach leaves, 1 tbsp flax seeds, 1 tbsp chia seeds (or 2 tbsp protein powder) and ½ an avocado, water or nut milk to desired consistency

Granola

50g unsalted cashew nuts

100g oats

50g Brazil nuts chopped

50g flaked almonds

25g flaxseeds

15g amaranth

1 tsp ground cinnamon

½ tsp ground nutmeg

a good pinch of sea salt flakes

3 egg whites 

50g Coconut chips

Preheat the oven to 150°C. Line a baking sheet with nonstick baking paper. Roughly crush the cashews with the back of a spoon, then mix with the remaining dry ingredients except the coconut chips.

Whisk the egg whites until stiff peaks form, then add to the dry ingredients, stirring thoroughly with a metal spoon until all the ingredients are fully coated.

Spread the mixture on to the prepared baking sheet and bake for 40 minutes, stirring after 20 minutes to break up the granola a little then add the coconut chips. Leave to cool completely.

Transfer the granola to an airtight container and store for up to three weeks. 

Makes 300g            inspired by the Hemsleys, ta girls!

Pancakes

1 ¼ cup almond flour

¼ cup coconut or chestnut flour

Pinch of salt

1 cup coconut milk

1 ripe banana, mashed

3 eggs

Coconut oil or butter for frying

Blend everything together and whisk until smooth. Cook in batches and keep some in the fridge for the next day or save the batter and cook more the next day.

Top with berries and yoghurt and chopped mint