Peanut Butter Banana Muffins

There are some flavour combinations that just work.

And peanut butter and banana is definitely one of the best!

While peanut butter gets a bad rap sometimes (and of course if you're allergic you should steer well clear), it's actually packed with protein, potassium, magnesium and good fat that will help keep you full.

My Mr 5 has lots of sensory issues to do with food but he has always loved peanut butter so it's a staple at our place. We buy tubs of freshly ground peanut butter from our local health store, that is made from 100% organic peanuts, nothing else added.

Staying away from commercial varieties which are full of added salt, sugar and vegetable oils is a good idea. Most supermarkets will have at least one brand of natural peanut butter so check the health food section and get reading those labels.

Apart from sandwiches we add peanut butter to smoothies, spread it on celery and top with sultanas to make ants on a log and serve with apple slices. And now we can add muffins to the list because these were delicious!

My boys absolutely devoured these - they couldn't get enough and ate 3 each for afternoon tea (and yes still ate dinner afterwards).

Banana Peanut Butter Muffins

1 cup wholemeal spelt flour
1 cup buckwheat flour
1 tbs baking powder
1/3 cup coconut sugar
pinch salt
2 ripe bananas
1/2 cup peanut butter
1/4 cup coconut oil
3/4 cup coconut milk
2 eggs
1 ts vanilla extract

Preheat the oven to 180 degrees Celsius / 160 degrees fan-forced. Line a 12 cup muffin tray with paper liners and set aside.

In a large bowl, whisk together the flours, baking powder, salt and sugar.

In a medium bowl, mash the bananas and peanut butter together until smooth. Add the eggs and beat until well combined. Add the oil, milk and vanilla and mix to combine.

Pour the wet ingredients into the dry ingredients and stir together with a fork until only just combined.

Spoon the mixture evenly into the prepared tin and bake for 15-20 minutes or until golden brown and the top springs back when you press lightly.

Leave in the tin for 5 minutes before turning out onto a wire rack to cool completely.

Serve with a big glass of milk and watch kids and big kids smile!

Makes 12.

Are you a peanut butter fan?

No Knead, Overnight Artisan Bread

I'm a huge fan of making bread these days, but it hasn't always been that way!

Not too many years ago I was terrified of using yeast. It just seemed all too hard and that there was so much that could go wrong.

My first step to making homemade bread was with a breadmaker and bread mix. All the hard work was done for us, there was no kneading, no shaping and no worrying about getting the oven temperature right. Plus I loved the convenience of being able to set it the night before and wake up to fresh bread first thing in the morning. Is there anything better than the smell of fresh bread??

We then moved on to just mixing and kneading the dough in the breadmaker but shaping and baking the dough ourselves. This meant we could make proper sandwich loaves and cob loaves rather than just the squat oblongs you can make in a breadmaker.

After lots of use our breadmaker finally gave up and died and we went back to buying supermarket and bakery bread, which was not ideal for a number of reasons - it's more expensive, it's not as fresh, and there are lots of questionable ingredients like preservatives, emulsifiers and vegetable oils to name a few.

But before we could fully commit to making all our own bread from scratch we took one important step - we cut back on the amount of bread we were eating.

Yep, that's right. 

I've dabbled with a Paleo style of eating and while going completely grain free is never going to work for my family, reducing grains (and especially wheat) can only be a positive step for our health.

I now make just 1 loaf of spelt and grain sandwich bread every week and that does sandwiches and toast for all of us for the week. I often also make one other type of bread, such as cheese and olive scrolls for lunchboxes or a focaccia to have with soup.

A few weeks ago we had friends around for breakfast and wanted to serve some fresh bread. I could have made an extra loaf the day before but it wouldn't have been as fresh, and as it was a public holiday there was no chance of nipping down to the bakery and grabbing a loaf that morning.

So I went searching and came across a basic recipe for a no knead, overnight artisan bread. This recipe seemed to pop up everywhere! With that many reviews I knew it had to be good and it was just what we were looking for.

If you're a novice bread-baker this recipe could be just the thing to help you fall in love with baking bread. Why?

1. It uses plain flour NOT baker's flour which you may not have at home
2. You don't have to knead it
3. You don't need a bread tin, just a large heavy oven safe pot with a lid

Just mix, rest and bake. Easy!

This made a fantastic loaf of bread - crackly crusty exterior with a chewy texture reminiscent of sourdough. Totally delicious and perfect for our breakfast of eggs, bacon, grilled tomatoes and homemade tomato sauce. Yum!

 
No Knead, Overnight Artisan Bread
Recipe from Don't Waste The Crumbs

3 cups plain flour
2 ts salt
1 ts instant yeast
1 1/2 cups water, at room temperature

Stir together the flour, salt and yeast in a large bowl. Pour in the water and mix well to form a rough and shaggy dough (it will not be smooth).

Cover with plastic wrap and leave on the bench for 8-18 hours, or just overnight. It will be light and bubbly.

When you are ready to bake, flour your hands and a sheet of baking paper and tip out the dough. Gently shape into a ball, without kneading, and leave on the baking paper covered with a tea towel for one hour.

When the dough has rested for 30 minutes, place a large heavy oven-safe pot (like a Dutch oven) into the oven and preheat to 230 degrees Celsius.

After the dough has rested for an hour, remove the pot from the oven and carefully place the dough inside, still on the baking paper.

Put the lid on the pot and place back into the oven to bake for 30 minutes. Remove the lid and then bake for a further 15 minutes.

Remove from the oven and place on a rack to cool completely for at least 30 minutes before slicing.

Menu Plan Monday (2nd May)

Happy May everyone! Can you believe it's May already??

This week is a special one for us with our anniversary on Wednesday. My wonderful mother-in-law is coming to look after the boys so we can go out the evening, probably for a quick dinner then a movie.

So we've factored in dinner out for us on Wednesday, then we're out for a BBQ with friends on Saturday night and then on Sunday it's Mother's Day! Should be a fun week :)

What we're eating this fortnight ...

Monday - Roast chicken with sweet potato, pumpkin and beans

Tuesday - Chickpea curry (leftover from freezer)

Wednesday - DATE NIGHT - sausages and wedges for the kids

Thursday - Curried sausages

Friday - Chicken and potato salad (chicken leftover from freezer)

Saturday - OUT

Sunday - Pulled pork with tortillas and coleslaw

Monday - Beef madras with rice and pumpkin mash

Tuesday - DF GF Lasagna (with leftover bolognaise from freezer)

Wednesday - Sweet potato and bacon risotto

Thursday - Slow cooked lamb and veg curry

Friday - DIY

Saturday - Sweet potato hash browns with poached eggs and bacon

Sunday - Leftover curried lamb wraps

What's on the menu for you this week? Leave me a comment with your dinner ideas ... I'm always looking for inspiration!

Healthier ANZAC Slice

It just wouldn't be Anzac Day without Anzac Biscuits. I did a round-up of healthy Anzac biscuits on Friday and then posted on Facebook yesterday that I also made some Really Healthy Anzac Biscuits. But I couldn't just leave it at that!

We had friends around for breakfast today and I wanted to make something sweet to finish our meal. A quick search found lots of different recipes for Anzac Slice and I chose one to tweak. This is still very sweet and definitely a sometimes food but overall far healthier than the regular white flour and golden syrup varieties.

It went down a treat - this recipe is a keeper!

Healthier Anzac Slice
Adapted from Cooking in the Chaos

130g white spelt flour
90g rolled oats
65g shredded coconut
150g butter
120g rice malt syrup
40g coconut sugar
1/2 ts bicarb soda

Preheat the oven to 180 degrees Celsius / 160 degrees fan-forced.

Grease a slice pan (mine was 15 x 23 cm) and line with baking paper.

Mix together the flour, oats, coconut and coconut sugar in a large bowl.

Place the butter and syrup into a small pan and melt over medium heat. Add the bicarb and stir as it bubbles and froths. Pour into the dry ingredients and mix well.

Tip the mixture into the prepared pan and smooth the top.

Bake for approx 20 minutes or until golden brown and pulling away from the sides. Leave to cool in the pan before slicing into squares (12) or bars (16).

This is a really forgiving recipe and you can easily swap out the flour or sweeteners for whatever you happen to have.

Enjoy!

Chili with Beef, Chocolate and Pumpkin (SRC)

This month marks the last official month for Group D in the Secret Recipe Club. Group D has been my home within SRC since I started back in February 2013 so it feels a little strange to be moving on!  Next month I will be in Group C which posts on the third Monday of the month and I'm really excited to discover a whole new group of blogs and bloggers.

This month I was absolutely delighted to be assigned Lavender and Lovage by Karen, who is truly living the dream dividing her time between England and France. Karen's blog is absolutely beautiful and she has recipes for everything from simple home cooked favourites to regional specialities to fabulous breads and desserts.

I've had Karen's blog before and last time I chose to make her Saffron and Cardamom Sweet Buns which were so amazingly good my kids still talk about them! This time I wanted something seasonal and luckily Karen has some wonderful Autumn recipes to choose from.

I loved Karen's description of Autumn in Bonfire Chili with Beef, Chocolate and Pumpkin - she speaks of crisp misty mornings, crackling leaves, log fires, fireside suppers and hot chocolate. Where I live Autumn simply means that night time temperatures might finally slip into the teens but don't get too excited because it could still be 30 degrees during the day! I really do think I live on the wrong continent.

I initially planned on baking her Harvest Apple Cake which is a wonderfully simple apple sponge cake that would be equally good for afternoon tea or dessert. 

But whether it was from dreaming of being in a true northern hemisphere Autumn or just the fact the recipe sounded so intriguing, I ended up choosing to make the Bonfire Chili. I've never made a chili quite like this one with chocolate and pumpkin and when the weather actually turned cool and rainy it seemed it was meant to be.

I chose to make the chili in the slow cooker which I love doing at any time of the year but has become my default these days as it makes dinner time so much easier to have a meal sitting there ready to go. We served the chili with some plain rice but it would be equally delicious with corn chips and cheese.

It was a hearty and warming dish to have on a cool night and my Mr 7 cleaned his plate not once, not twice but three times! I've never used chocolate in a savoury recipe before although I know it's quite common in Mexico. The chocolate made the sauce much richer and more complex without being overly chocolate-y. My husband also gave it the thumbs up despite hating pumpkin with a passion and having to pick around it to get his serve.

Slow Cooked Beef Chili with Chocolate and Pumpkin
Adapted from Lavender and Lovage

1kg casserole beef, diced into large chunks
2 medium onions, sliced
4 cloves garlic, minced
500g pumpkin, diced the same size as the beef
1 small red chili, finely sliced
2 ts ground cumin
2 ts ground coriander
1 ts dried oregano
1/2 ts cinnamon
1/2 - 1 ts chili powder
500g tomato passata
1 tbs tomato paste
1 tbs coconut sugar
1 x 400g tin red kidney beans
70g dark chocolate (I used Green & Blacks 70%)
salt and pepper to taste

Place all ingredients into the slow cooker and mix well.

Cook on low for 8 hours.

Serve with rice.

Serves 6-8

Thank you Karen for a lovely recipe and a wonderful final month for Group D!

An InLinkz Link-up

Turning 7

I can't even believe it but my big boy turned 7 yesterday. 7! We couldn't be prouder of this kind, curious, funny boy with the infectious laugh and big heart. Love him to bits!

No birthday party this year (we've decided to alternate birthday parties for the boys and he had one last year which I talked about here), instead he took some cupcakes to share with his classmates and we had family over for birthday cake and pizza - his choice.

Being a wholefood and low sugar family birthdays always pose a dilemma for me. While we don't want to take an 'anything goes' approach, we also don't want to restrict treats when to me, having something once a year on your birthday is the very definition of a treat.

So while these recipes definitely contain more sugar than is normal for us, they are also free from artificial additives and full of less-refined ingredients such as spelt flour, raw cacao, coconut sugar and grass-fed butter. And I'm totally ok with that.

Mr 7 was very clear that he wanted mini chocolate cupcakes with chocolate icing for school, and chocolate number 7 cake with vanilla icing and sprinkles for home.

Mini Chocolate Cupcakes

125g melted butter
100g coconut sugar
2 eggs
1 ts vanilla extract
170 g white spelt flour
2 1/2 ts baking powder
40g raw cacao
2/3 cup coconut milk

Preheat oven to 150 degrees fan-forced / 170 degrees Celsius. Line 2 mini cupcake pans with 36 paper cupcake liners and set aside.

Place all ingredients into a large bowl, in the order listed, and mix with electric beaters for about 1 minute until smooth and well combined.

If you have a thermomix, place all ingredients into the mixing bowl and mix for 30 secs / SP 4, scraping down the sides as needed.

Spoon heaped teaspoons of mixture into the prepared tins, filling each just over half full.

Bake for 9-10 minutes or until the top springs back when pressed lightly. Do not overcook!

Makes 36

Chocolate Icing

90g softened butter
1/3 cup raw cacao
1 1/2 cups powdered coconut sugar (grind coconut sugar in thermomix or high powered blender until as fine as icing sugar and measure after grinding)
1 ts vanilla extract
1 tbs coconut milk

Hoppers 00s & 000s to decorate

Grind the coconut sugar first and then measure out 1 1/2 cups, reserving any extra for another time. Add the remaining ingredients and beat until smooth and fluffy.

Pour 00s & 000s into a small bowl.

Spread icing on the top of each cupcake then dip lightly into the sprinkles to decorate.

I'm told the cupcakes went down very well at school!

Next was his birthday cake for home. Now I've tried many recipes over the years and I knew that not all of them would work for a shaped cake like this one. I need something that wouldn't fall apart when it was sliced. Rather than reinvent the wheel I decided to tweak a few recipes I've made before and come up with my own.

Wholefood Chocolate Sheet Cake

400g white spelt flour
100g raw cacao powder
2 tbs baking powder
250g unsalted butter, softened
1/4 ts fine sea salt
3 eggs, lightly beaten
500g rice malt syrup
250ml water
1 ts vanilla extract

Preheat oven to 170 degrees Celsius / 150 degrees fan-forced. Grease a 23 x 33cm tin and line the base and sides with baking paper.

Place all ingredients into a large bowl and using electric beaters, beat together at low speed until combined, then on high speed for 2 minutes until smooth and glossy.

Pour the mixture into the prepared tin and bake for approx 50 minutes or until a skewer inserted into the middle comes out clean and the top springs back when lightly pressed.

Cool in the tin for 5 minutes before turning out onto a wire rack to cool completely.

Vanilla Icing

125g unsalted butter, softened
1 cup organic icing sugar*
1/2 cup powdered coconut sugar (see chocolate icing above)
1 ts vanilla extract
1-2 tbs coconut milk

Combine all ingredients in thermomix or large bowl with electric beaters and beat until smooth and pale.

*I have experimented using all coconut sugar for the icing before and while the flavour was amazing it was quite caramel in colour which was not the look I wanted here. Next year I will be pushing harder for a chocolate icing so I can use all coconut sugar and some avocado as well.

I used a template to cut out the number 7 shape and did a crumb coat and second coat of icing before decorating with Hopper's 00s and 000s which are free from artificial additives.

So that's it. Our sweet but additive free birthday cakes for our sweet Mr 7.

How do you handle birthday parties at your place? Do you have certain foods that you just won't serve or does anything go?

Menu Plan Monday (18th April)

Is is starting to get cooler where you are? The weather is definitely changing here and we are loving the cooler Autumn nights. It means that soups, casseroles and slow cooked meals are well and truly back on the menu. Yippee! My big boy turns 7 this week and he has chosen homemade pizza for his birthday dinner with birthday cake for dessert.

On the menu this week ...

Monday - Slow cooked roast chicken with cinnamon sweet potato and greens

Tuesday - Leftovers from freezer

Wednesday - Pizza and birthday cake

Thursday - Slow cooked beef madras

Friday - Grain free pancakes with bacon

Saturday - Hash browns with poached eggs and avocado

Sunday - Baked veggie spring rolls

Monday - Sausage and vege bake

Tuesday - Lemon and coconut dahl with rice

Wednesday - Spaghetti bolognaise

Thursday - Chicken and cauliflower risotto (with leftover roast chicken)

Friday - DIY

Saturday -  Pumpkin and apple soup with focaccia

Sunday - Nasi goreng

What's on your meal plan this week?

Dairy Free Chocolate Panna Cotta

Well I don't know where the last week has gone! The kids went back to school on Monday and we've been easing ourselves back into normal routine. Early starts in the morning, less time to cook, homework to do - I'm sure you all know about that!

If you've been following me on Facebook you will have seen my whoops moment today. You see there was a blackout a few nights ago and the next morning our oven wouldn't turn on. Which is a pretty much a complete disaster for someone who bakes as often as I do! Anyway after stressing for a few days about whether we could replace it now or survive without one for a while, I realised I hadn't reset the clock on the oven after the blackout and as soon as I did, voila! It worked! Whew.

Today though I'm sharing a recipe which doesn't require an oven and was so delicious my kids haven't stopped talking about it!

While panna cotta is traditionally a dairy-laden dessert, this version gives you the same ultra creamy result with coconut cream. This is essentially the richest, creamiest most luscious custard you will ever eat, with the gelatine allowing it to set enough to be turned out while still having a bit of a wobble. Just gorgeous.

Enjoy!

Dairy Free Chocolate Panna Cotta
Adapted from The Nourished Psychologist

400g coconut cream
200g non-dairy milk (rice or coconut work well)
2 eggs
20g coconut oil
1/4 cup raw cacao
1/4 cup coconut sugar
1 ts vanilla extract
pinch salt
2 ts Great Lakes gelatine

Place all ingredients into the Thermomix and cook for 7.5 minutes / 80 degrees / SP 4.

Pour mixture into 4 cups or ramekins and place in the fridge to chill for at least 4 hours or overnight.

Serve topped with berries.

No thermomix? No worries. You can make this on the stove top by following the link above to the original method (I did make a few changes to the recipe).

Makes 4

Dairy Free Strawberry Muffins

I feel like I've lost my baking mojo a little over the past few weeks. The kids and I have all been taking turns to get sick and I just had my first exam of the year, so time and energy has been pretty low. Every weekend I've just been baking the essentials of bread, a couple of snacks for the week and prepping some dinners.

Today though I was inspired to whip up something yummy for the boys to have for afternoon tea. The sun was shining, I had nowhere to be and there was a punnet of strawberries calling my name!

We are huge fans of strawberries but it's rare that I cook with them, they just never seem to last long enough.

Did you know that strawberries are one of the highest spayed crops? So if you can't get organic berries then washing them well is essential. I tip strawberries into a bowl, cover with water and a splash of apple cider vinegar and leave them to soak for 5 minutes before rinsing. Easy. If you have an abundance of fresh strawberries you can wash them, trim the tops off and freeze to use later.

The boys loved these muffins. They are light and sweet and packed with fresh strawberry flavour. I would like to say I know they'll freeze well but there weren't any left for me to find out!

I got 8 full muffins from this recipe but you could probably stretch the mixture to 12.

My Dairy Free Strawberry Muffins

1 1/2 cups white spelt flour
1/3 cup coconut sugar
2 ts baking powder
1/4 ts salt
1 egg, at room temperature
1/2 cup non-dairy milk, at room temperature
1/2 cup coconut oil
1 ts vanilla extract
1 punnet strawberries, washed and quartered

Preheat the oven to 180 degrees Celsius / 160 degrees fan-forced. Place 8 paper liners in a muffin tray and set aside.

Place the dry ingredients in a large bowl and use a whisk to combine.

Place the wet ingredients into a jug and whisk together until smooth.

Pour the wet ingredients into the dry and mix gently until only just combined. Fold through the strawberries reserving a handful to scatter on top of the muffins.

Spoon the mixture into the prepared tray, about 2/3 full, and top with reserved strawberries.

Bake for approximately 20-25 minutes or until golden brown and the top springs back when pressed lightly.

Turn out onto a wire rack to cool.

Makes 8

What are whole foods and why eat them?

Not too many years ago we were a typical household, spending a fortune at the supermarket every week and coming home with piles of packets, jars and cans. The pantry never seemed big enough to hold all the packaged food and if I'm honest, I liked seeing the pantry full - it gave me a sense of security.

Fast forward to when our first child was ready to start solids and I had no idea what I should be feeding him. The advice was to start with processed rice cereal but that never sat quite right with me. Surely just plain fruit or vegetables would be better? We then discovered quite quickly that he was intolerant to wheat and dairy and did an overhaul of the ingredients we bought for him, even if not so much for ourselves.

How important is our diet to our overall health? 

It was only when we were trying for our third baby and suffered two devastating miscarriages along the way that we really began to look at what we were eating. We wanted to be as healthy as possible and it didn't take too much research to tell us that diet has a massive impact on physical and mental health.

The turning point for me was finding Sarah Wilson's I Quit Sugar and reading Sweet Poison by David Gillespie. I realised we had fallen into the trap of pseudo-healthy processed foods - high sugar, high carb, low fat filler foods with very little nutritional value. All the veggies in the world weren't going to balance that out! We had to do a major overhaul and start fresh. It was time to eat cleanly.

What is clean eating?

Clean eating is all about refreshing your eating habits and really getting back to basics. Embracing fresh, whole foods and choosing the most natural and healthy option from all the food groups. The term whole foods refers to foods that are are as close to their natural state as possible with minimal or no processing or additives. They are clean foods that retain their nutrients and nourish the body. As an example a tomato is a wholefood - tinned tomato soup is not!

As I've explained before, eating this way has been a journey of discovery for us and not something that happened overnight. We are now at the point where I make nearly everything from scratch including bread, but this has been a long time coming.

Great reasons to switch from processed foods to wholefoods

Living a long and healthy life is clearly the major reason to ditch the processed stuff but there are tons of other great reasons like:

• boosting your nutrition which can boost your immunity and cut cravings, 
• improving behaviour and mood by removing artificial additives like colours and preservatives
• feeling fuller allowing you to eat less and lose weight

A wholefoods diet is not restrictive at all and in fact, no food is off limits. Want potato chips? No problem, just make them yourself with fresh potatoes and a good quality fat (these garlic fries were amazing). Want chocolate cake? Choose a recipe with spelt flour, nuts, 85% cocoa chocolate, butter, eggs and free from refined sugar (check out my Chocolate Orange Celebration Cake). It is amazing how satisfying these foods are when made from scratch with quality ingredients. And it makes it much easier to stop at just one piece!

Does it have to be organic to be healthy?

Something I get asked a lot is whether we eat organic and the answer is, no. Well not completely anyway. Budget-wise eating 100% organic is simply not possible for us.  There is no doubt that organic is better for you and if money were no object we would absolutely choose organic. However, organic is not the defining factor when it comes to whole foods. A carrot is a healthy and delicious whole food whether it is organic or not so don't let that stop you!

And speaking of fruits and vegetables, you may have heard of the Clean 15 and Dirty Dozen put out by the US Environmental Working Group. These are a great guide as to whether it is worth buying organic. Using a guide like this is a way to stretch your food budget further by only buying the organic food that is really worth it.

Free Printables

I have created a free printable of the Dirty Dozen and Clean 15 for you which are now in my resource library. Want access? Subscribe here for free instant access to all the materials in the resource library, with new content being added all the time!

Next week we'll be talking about how to set up your wholefoods kitchen including taking inventories of pantry, fridge and freezer so you're not throwing money away. If you like this post you can also sign up to get new posts delivered straight to your inbox.

Menu Plan Monday (4th April)

Welcome to April everyone! Can you believe it? We're a month into Autumn and although the days are ever so slightly shorter and the nights a little cooler, it's still hot, hot, hot during the day.

We have one week of school holidays left and then it's back to school for the second week of this fortnight so our meal plan reflects that change. We leave at 6.45am on Wednesdays and Thursdays during term time so I like to have breakfast pre-prepared (things like overnight oats work well) and dinner either super-quick or in the slow cooker on those days. It is an absolute lifesaver and gives me the maximum amount of time to study without domestic interruptions (I feel like I should hashtag that!).

What we're eating this fortnight ...

Monday - Slow cooked chicken with potatoes and bacon

Tuesday - Lemon and coconut dahl

Wednesday - Spaghetti Bolognaise

Thursday - Veggie quiche

Friday - Brinner (brown rice pancakes and scrambled eggs)

Saturday - Homemade pizza

Sunday - Za’atar chicken with salad

Monday - Stir fry (with leftover pork from the freezer)

Tuesday - Shepherd's Pie

Wednesday - Slow cooked curried sausages

Thursday - Creamy chicken and avocado pasta (with leftover chicken)

Friday - DIY

Saturday - Burgers (with meat patties from the freezer)

Sunday - Dinner out with family

What's on the menu at your place this week?