Healthy Vegan Peanut Butter & Banana Breakfast cake bars

img_7363

Today I would like to share with you an easy and super healthy way to start the day, o a good snack for mid morning or mid afternoon. I believe it will be particularly interesting for those with children because they are very easy to make, and they can be stored in the fridge and be a grab & go option.

img_7360

There are two ways about this recipe, the one with an egg and the vegan option that swaps that egg for a mix of chia seeds and water. Mine is dairy free but I have used some agave nectar for sweetener, but you can easily avoid it and use any non caloric sweetener or just use one more banana.

img_7353

I have made these with oat bran to make them extra low carb and high fibre but you can use oat meal or a mixture of the two, it is entirely up to your preference.

img_7355

These are quite moist and have very much the texture of a sponge cake, with the nutty flavour of the peanuts to give it a kick. They are high in healthy fats and low in the less good ones and quite a high protein option too. All in all, a balanced and nutritious alternative to sugary cereals or other treats. You can also use them as a sweet tooth trick because they do taste divine and they wont take a toll on the scales.

Ingredients (makes 12 portions)

1 1/2 cups oat bran

1 tsp. ground cinnamon

1/2 tsp salt

1 tsp vanilla extract

1 egg/ 2 tbsp chia seed in 3 tbsp of water

1/4 cup of unsweetened peanut butter

2 ripe bananas (or 3 if you dont want to use sweetener)

1 cup unsweetened coconut milk (or almond or soy)

1/4 cup agave nectar/maple syrup

1 tsp baking powder

How to…

Mix in a medium bowl all the dry ingredients so they are homogeneously mixed and set aside.

img_7339

In a larger bowl mix the bananas (I used some I had frozen and i blended them in the food processor first) but you can also just mash them in the bowl with the peanut butter, then add the egg and mix until the mixture is like a dough (or the chia seeds). Then add the vanilla extract and coconut or almond milk. When everything is well mixed, add the dry mixture, combine and set in a pre-greased bowl.

img_7341

Bake at 175C for about 25 minutes. Decorate with peanut butter and peanuts and anything you may think of. Chocolate sprinkles could be a nice addition too.

Let me know if you try it!

Enjoy šŸ™‚

 

Easy Healthy Dinners: Salmon with creamed leek & broccoli

FullSizeRender

This week I wont be sharing specific recipes, more a collection of dinner recipes that have something in common. They are all dead easy, drop dead delicious and perfect for bikini season. All of them are low in fat, carb free and gluten free, but most of all, they will keep you happy and satisfied and you wont have that awful feeling of empty stomach of feel like you are eating something similar to cardboard.

Making butter and bread taste good is easy, but mastering the art of healthy eating, that is what will keep you slim and happy in the long term.

So without further ado…

You have seen the picture, nothing more to it.

Ingredients (serves 2):

2 salmon fillets of 125 gr

2 leeks thinly sliced

1 tablespoon of butter

100 mil of milk (or soya milk)

salt

Optional ( a couple of stems of broccoli)

Fresh dill to garnish

Pan fry the salmon in no oil at all. It doesn’t need it, the fish is oily enough as it is. Remove the skin and fry on that side too, that will melt away a great deal of fat.

On a separate pan, melt the butter and add the sliced leek. Let cook for a few minutes, add salt (that makes the vegetable lose its water and cook faster) then add a bit of hot water (that makes the leek cook without having to add any more oil, and without the pan burning!) and when the water has evaporated, add the milk and let it evaporate too. Try and correct the salt.

Sprinkle the salmon with fresh chopped dill and serve.

You will be surprised at the great combination of these two ingredients.

Takes about 15 minutes to prepare too..

Enjoy!

Easy & Healthy Zucchini gratin

 

20110613-Calabacines-gratinados-250x202

Like everybody else, every time I listen to the word gratin, my mouth waters, and then my brain sends me a clear message, stay away, it will take hours on a treadmill to burn off all that fat… This might be true when eating out and it is still a not so healthy option, butĀ  when eating in, nothing stops you from enjoying a gratin once in a while.

I have chosen zucchini for this recipe because it is an easy and fast cooking veggie that is very low in carbs and cals and goes really well with dairy produce.

You can substitute them for cauliflower, green asparagus, broccoli… but this particular one when it’s done, looks a bit like a pizza, and it can be a really good way to make children eat their veggies šŸ˜‰

FullSizeRender

IngredientsĀ (serves 2):

1 Zucchini

100 ml of half fat cream

100 ml of low fat milk

75 gr of low fat mozzarella cheese grated

75gr of gruyere or parmesanĀ cheese grated

Salt and pepper

 

Pre heat the oven to 170C.

Wash the zucchini and cut it into really thin roundels. The thinner the better, discard the two ends of it and set the roundels in an oven proof tray forming a layer of slices. Sprinkle with salt and pepper. Mix the milk and the cream in a bowl and pour over the zucchini, cover with the cheese evenly making sure the cheeses are mixed.

Bake for 15 minutes then turn on the grill and bake for 5 more minutes until the cheese is toasted and looks like a gratin. It will depend on your oven and the distance between the tray and the grill, so keep an eye on it as it can burn really quick!

You can also use this dish as a side dish for a lean protein source such as chicken or grilled fish.

Enjoy!