Ice Cream Parfait

As an extra special treat, particularly if I fancy a little more sweetness and crunch, I sometimes make these ice cream parfaits. The base is frozen blended bananas, topped with chopped dried fruit and nuts. The recipe below uses dates and almonds but at combination of raisins, cranberries, apricots, walnuts, pecans, cashews etc. can be used.

There's quite a lot of sugar in each parfait - even though it's natural sugar from fruit - so I do only eat these occasionally.

Ice Cream Parfait
Makes 2

Ingredients:
- 2 bananas, chopped and frozen
- 5ml / 1tsp vanilla extract
- 28g / 1oz almonds, chopped
- 20g / 0.7oz dates, chopped
- 5g / 1tbsp cocoa powder, unsweetened
- 1/2tsp cinnamon

Method:

• In a small bowl, combine the chopped nuts, dates, cocoa powder and cinnamon.
• In a food processor, blend the frozen bananas with the vanilla, until smooth and creamy.
• Serve in bowls or glasses and top with chocolate nut, date mixture. ENJOY!

Nutritional Information:

Courgette and Sweetcorn Pancake and Waffle Mix

I love pancakes and waffles but store-bought boxed mixes and restaurant versions aren't necessarily the most nutritious, often containing plain white flour, butter/oil/eggs etc. I decided to get a few servings of fruit and veg with this recipe below.

Courgette and Sweetcorn Pancake and Waffle Mix
Makes 4 pancakes OR 1-2 waffles

Ingredients:
- 225g / 8oz courgette
- 1 egg, beaten
- 1 banana, mashed
- 90g flour (I use whole wheat)
- 1tsp baking powder
- 85g / 3oz sweetcorn, defrosted if frozen

Method:

• Grate the courgette and gently squeeze out any excess water.
• In a bowl stir together the banana and egg.
• Add the flour and the baking powder and mix altogether.
• Stir in the grated courgette and sweetcorn.
• Pour the batter into a frying pan to make 4 pancakes.
• Cook for 5 minutes and then flip the pancakes and cook the other side.
• If using a waffle iron, pour the batter into the iron and cook for up to 10 minutes.
• Depending on the size and heat settings of waffle irons, the cooking times and number of waffles will vary. ENJOY!

Nutritional Information:

Chia Breakfast Pudding

With my recent Granola recipe post, I am continuing the theme of tasty, high calorie, breakfasts / snacks.

This recipe doesn't contain any oats (for a change) but it still uses natural sugars (from fruit), seeds (chia) and nut butter. Unlike the granola, no baking is required but some evening preparation is needed plus several hours of refrigeration time.

If I'm being organized and planning ahead, and want a filling breakfast for the morning, I always make this chia pudding. It only takes a few minutes to blend everything together. It's also an ideal recipe for any ripe bananas that need eating. However, as mentioned above, it must be made the night before so the chia seeds have time to soak in the banana milk mixture and expand into a delicious creamy pudding. As it's cold and can be stored in a jar, it's easily transportable and can be eaten throughout the morning.

I usually add strawberries but any fresh or frozen berries are fine. I once made it with mango - very tropical and refreshing first thing in the morning!

It's quite calorific with over 20g fat and sugars, but a great source of protein (10g) and fibre (19g). The fats are healthy fats from the almond butter and chia seeds and the sugars are all natural - from the banana and berries.

I did a little research on the health benefits of chia seeds. Of course they are going to be labelled a 'superfood' when they have some many health benefits. Taken from the Authority Nutrition website, which lists 11 Proven Health Benefits of Chia Seeds, as well as the SF Gate Healthy Eating website, which also lists the Top 10 Health Benefits of Chia Seeds, a few common ones are:

• Omega-3 Fatty Acids - can help reduce inflammation, enhance cognitive performance and reduce high cholesterol
• Fiber - an excellent source associated with reducing inflammation, lowering cholesterol and regulating bowel function.
• Antioxidants - help protect the body from free radicals, aging and cancer.
• Can be Digested Whole - do not need to be ground, unlike flaxseeds.
• Blood Sugar Regulation - can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
• Bone Health - high in calcium, magnesium, phosphorus and protein.
• Easy to Incorporate into Diet - can be eaten raw; soaked in juice; added to porridges, puddings or baked goods; sprinkled on top of cereal, yogurt, vegetables or rice dishes; used to thicken sauces; used as egg an substitute.

Chia Breakfast Pudding
Makes 1

Ingredients:
- 1 ripe banana, chopped
- 240ml / 8floz almond milk, unsweetened
- 16g  1tbsp almond butter
- 85g / 3oz strawberries, chopped
- 28g / 2tbsp chia seeds

Method:

• Blend the banana, milk, almond butter and strawberries in a blender until creamy and smooth.
• Pour into glass/container and stir in the chia seeds.
• Cover the glass/container and store in the fridge overnight. ENJOY in the morning!

Nutritional Information:

Banana Oat Cranberry Cookies

Another quick, tasty and natural cookie, just like my Banana Oat Jam Cookies. This version doesn't have applesauce; instead using extra bananas to bind the ingredients, and for sweetness. Cranberries also add sweetness in place of the jam.

Banana Oat Cranberry Cookies
Makes 18 cookies
Click HERE for a printable recipe card.

Ingredients:
300g / 10.5oz / 2-3 bananas, ripe
160g / 6oz oats
7g / 1tbsp flaxseed meal
60ml / 2floz almond milk, unsweetened
80g / 3oz cranberries, dried

Method:
Mash the bananas and stir in the oats, flaxseed and milk.

Add the cranberries and then spoon into balls.

Bake in the oven at 175C / 350F for 15 minutes. Cool on a wire rack. ENJOY!

Nutritional Information:

Banana Oat Jam Cookies

These cookies are so simple, healthy, wholesome and quick to make. They take less than 15 minutes to bake too so are great to whip up for a mid-afternoon snack or make in the evening ready for an on-the-go breakfast the following morning.

I adapted the recipe from the Oh She Glows blog, with the original recipe here. I used one banana and some applesauce instead of two ripe bananas (as I only had one left in the pantry). I also didn't have any pre-blended oat flour so I just added whole oats to the mixing bowl. I used sugar-free jam but if using regular jam, the sugars per cookie will be a little higher. I also used unsweetened apple sauce as one ripe banana has plenty of natural sweetness for these cookies.

Banana Oat Jam Cookies
Makes 8
Click HERE for a printable recipe card.

Ingredients:
- 1 banana, ripe
- 56g / 2oz applesauce, unsweetened
- 80g / 3oz oats
- 20g / 3tbsp flaxseed meal
- 1tsp cinnamon
- 34g / 2tbsp jam, sugar-free

Method:
In a mixing bowl, mash the banana and stir in the applesauce.

Add the oats, flaxseed and cinnamon.

Mix to form cookie dough. Spoon out 8 cookies on a baking tray and then make a small indentation/thumbprint in the center of each cookie. Add a little jam into the small hole.

Bake in the oven at 175C / 350F for 11-13 minutes, until the cookies are slightly firm and golden brown on the outside. They should be soft and doughy in the middle. Cool on a wire rack. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Banana Chocolate Mousse

This rich mousse can be made with pumpkin or sweet potato puree. It is naturally vegan, gluten free, low sodium, cholestrol free, high fibre, and dairy free.

The sugar content is high per serving but this is due to the natural sweetness from the bananas and dates; there are no added sugars.

It can be used as a simple pie filling when poured on top of a cashew pie base or almond pie crust. Or, fresh fruit can be added to make an easy parfait!

Banana Chocolate Mousse
Makes 4

Ingredients:
- 400g / 14.5oz banana
- 40g / 1.4oz dates, pitted, soaked and drained
- 28g / 1oz nut butter
- 180ml / 6floz almond milk, unsweetened
- 40g / 8tbsp cocoa powder, unsweetened
- 20g / 3tbsp flaxseed meal
- 1tsp vanilla extract
- 1/2tsp cinnamon

Method:
In a food processor, blend together the banana into a purée.
Add all the other ingredients and blend.

Spoon in dishes and refrigerate for several hours before serving. ENJOY!

Nutritional Information:

Banana Walnut Bran Bread

A delicious and nutritious version of traditional banana bread, without any refined sugars or dairy. Unsweetened apple sauce is an excellent substitute for butter and I find the bananas are sweet enough so only 1-2 tablespoons honey is needed. The wheat bran makes a nice change from oats and is an excellent source of fiber. I used Hodgson Mill Unprocessed Wheat Bran. A 15g / 1/4cup serving has 7g fiber, no sugars or fat, no sodium or cholesterol, and only 30 calories. It's quite literally a spoonful of fiber.

Banana Walnut Bran Bread
Makes 8 slices
Click HERE for a printable recipe card.

Ingredients:
- 2 ripe bananas, large
- 1tsp vanilla extract
- 40g / 2tbsp honey
- 120g / 4oz applesauce, unsweetened
- 2 eggs, beaten
- 100g / 3.6oz flour
- 80g / 3oz wheat bran, unprocessed
- 2tsp cinnamon
- 1tsp nutmeg (optional)
- 1tsp baking soda
- 1/4tsp salt
- 60ml / 4tbsp water
- 60g / 2oz walnuts

Method:
In a bowl, mash the bananas and add the vanilla extract. Add the honey, applesauce and beaten eggs. Stir to combine.

In a separate bowl, mix together the flour, bran, spices, baking soda and salt.

Chop the walnuts.

Then mix the wet ingredients with the dry. Add the water and walnuts. Stir to combine and pour into a loaf tin, lined with parchment paper.

Bake in the over at 175C / 350F for 60 minutes. Allow to cool on a wire rack before slicing. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Mango Buttermilk Sorbet

This sorbet is very fruity and refreshing. It's super sweet but there's no added sugar. I used buttermilk (frozen into ice cubes) but I think regular milk would be fine as well.
I always make my own buttermilk. It's quick and simple: two ingredients and 10 minutes.
- 240ml/8floz/1cup milk (I use unsweetened almond milk)
- 15ml/1tbsp lemon juice

 

I love eating ice cream but never buy it from stores anymore, preferring to make my own with some frozen bananas.
Avocado Ice Cream
Banana Strawberry Ice Cream

Mango Buttermilk Sorbet
Makes 2

Ingredients:
- 165g / mango, frozen
- 1 banana, frozen
- 60ml / 2floz buttermilk, frozen

Method:
In a food processor, blend all the ingredients until a smooth, creamy mixture is formed.

Spoon into bowls and ENJOY!

Nutritional Information:

Avocado Ice Cream

Traditional ice cream is loaded with refined sugars and fats from dairy; that's what makes it taste so good! The ice cream recipe below, like my previous recipes are dairy free, and do not contain any added sugars; it's simply frozen banana! I also added some almond milk and avocado for this version. I think my favourite is chocolate ice cream, made with banana and a tablespoon of unsweetened cocoa powder.

I want to try making buttermilk mango ice cream next!

Almond milk ice cubes are ideal for ice cream or smoothies. One cup (240ml / 8floz) makes about 12 ice cubes.

Avocado Ice Cream

Makes 2

Click HERE for a printable recipe card

Ingredients:

- 1 banana, frozen

- 80ml / 3floz almond milk, unsweetened, frozen

- 112g / 4oz avocado

- 1tsp vanilla extract (optional)

Method:

In a food processor, blend all the ingredients until a smooth, creamy mixture is formed.

Spoon into bowls and ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Fruit Ice Pops - Mango, Strawberry, Banana

As it's summer, I love to eat ice cream. Following on from my Mango Buttermilk Sorbet, a delicious alternative are fruit ice pops - made with real fruit and no added sugars. Mangos are in season so I made two varieties of ice pops: banana and mango, and banana and strawberry.

I didn't realise just how many varieties of mangos there are. They are native to South Asia but are now cultivated in most tropical climates around the world. I bought ataulfo mangos, also known as champagne mangos, that are kidney shaped, smooth and sweet like honey!

This is a useful site on how to choose and cut a mango.

I usually eat strawberries everyday with my morning porridge. They are also great on salads, alongside pancakes, blended into smoothies or frozen to make ice cream. Chocolate and strawberries are delicious too!

Fruit Ice Pops - Mango, Strawberry, Banana
Banana Mango Ice Pops

Makes 4

Click HERE for a printable recipe card.

Ingredients:
- 112g / 4oz mango, chopped
- 112g / 4oz non-fat Greek yogurt

- 1 large banana

Method:
In a food processor, blend together the mango and yogurt.

Slice the banana.

Pour mango yogurt into ice pop molds and layer with banana.
Freeze for several hours.

Run ice pop mold under warm water to release the ice pop. ENJOY!

Click HERE for a printable recipe card.

Banana Strawberry Ice Pops

Makes 4

Click HERE for a printable recipe card.

Ingredients:
- 150g / 5oz, strawberries, chopped
- 112g / 4oz non-fat Greek yogurt
- 1 large banana

Method:
In a food processor, blend together the strawberries and yogurt.

Slice the banana.

Pour strawberry yogurt into ice pop molds and layer with banana.
Freeze for several hours.

Run ice pop mold under warm water to release the ice pop. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Banana Mango Ice Pops NI

Banana Strawberry Ice Pops NI