Healthy Vegan Peanut Butter & Banana Breakfast cake bars

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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.

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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.

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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.

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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.

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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.

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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 🙂

 

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Super Food Vanilla Caramel Chia Pudding

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I recently came across Chia seeds, you can find plenty of pictures on Pinterest, Instagram and other social media claiming the miraculous properties of this tiny little seeds. I read a bit about them and they really seem to be amazing, the key benefit is the high density of their nutrients, one serving is around 1 ounce (28 grams) and within it, you have 4 gr. Of Protein, 9 gr. Of fat (this is a lot, but 5 of those are Omega 3 which you would want to incorporate to your diet anyway) and 11 gr. Of Fiber. Not to mention that apparently they have more antioxidants that Blueberries, and more calcium gram on gram that dairy, which makes them specially good for people that don’t dairy, like vegans.

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Even when protein and fats can be sourced alternatively within your meals, fiber can be an elusive one specially on low carb diets when no bread, flour or pasta is included. Fiber is essential to keep you fuller for longer, so a dessert made of chia seeds could very well top up a light dinner or lunch, and keep you satisfied until the next morning/dinner.

They are packed with vitamins and all of this for only around 100 calories per serving and the best thing is that they are very versatile. You can sprinkle them on cookies, over porridge, you can have them with drinks and make desserts with them!

They don’t need to be cooked, they absorb so much liquid that they just need to be immersed in it for 24h and let them become a dessert by themselves!

This is my first attempt at them, so I only used half a portion to make one pudding, which made them more liquid than I have seen in other recipes. I think this basically comes down to personal preference and the texture that you like.

When I first tried it I was a bit wary, but it turns out it is actually pretty good! It reminded of those tapioca balls in bubble tea, but in a lot more interesting nutritional package. I totally recommend it!

Ingredients (serves 4)

4 tablespoons Chia Seeds (8 if you want a more dense texture)

450 ml of Light Soya Milk

½ teaspoon pure vanilla extract

½ teaspoon Caramel flavouring no added sugar

4 tablespoons coconut milk (reduced fat)

Sweetener of your choice to taste

How to make them…

So easy! Just mix all the liquid ingredients, if the coconut milk is not liquid, warm it up to mix it with the soya milk first, taste the flavour and add sweetener until you are satisfied.

Pour the chia seeds at the bottom of the containers where you will be making them, I have used the one from Weck because they can be closed and secured with metallic piec

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Add the liquid to the pots, close and shake each one for 30 seconds. Leave for 10 minutes and shake again. Shake again one hour afterwards and then you can leave them in the fridge overnight. They will be ready in the morning!

The seeds will fill up with water and duplicate their size several times. They have a gooey texture but not unpleasant and these soft vanilla and caramel flavour really make them delicious.

Don’t be scared to try new things!