Banana and Oat Pancakes

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People always laugh at my putting oats into everything – but I do.

I add it to savoury dishes, to desserts, in drinks and, as this recipe will show, in breakfast or brunch pancakes. Why? Well, rather than using flour which leaves me feeling bloated and uncomfortable most of the time, oats fill me up, leave no nasty side effects and have very little flavour which means they can be used in most recipes. Oats are high in fibre and antioxidants however they do contain gluten, unless you buy gluten-free oats. The gluten content is very low though.

Eating oats carries many benefits, amongst others:

– stabilising blood sugar
– enhancing immune system
– removing cholesterol from the blood system

(read more here)

Bananas are, like oats, a great source of fibre and naturally sweet which means no added sugar is needed.

This recipe developed because we, as a family, had the habit of always eating pancakes together on a Sunday morning. Life is so busy, especially with three children and all that comes with them, and Sunday mornings were our quiet time. Our family time. But it was very sugar filled and ultimately we agreed that this must change. So the challenge was to create a treat, in the children’s eyes, that would be healthy. Banana and oat pancakes were born!

Banana and Oat Pancakes (makes three small, round pancakes)

1 ripe banana (the more ripe, the sweeter the pancakes)

1 egg

2 tbsp whole rolled oats (or any oats you have)

Coconut butter for frying (coconut butter is magic! Read more here)

  • Mash the banana in a bowl with a fork
  • Crack the egg and add it to the banana – stir the two together
  • Add the oats – if you prefer more dry pancakes you can add three tablespoons
  • Heat a teaspoon of coconut butter in a frying pan
  • Once melted and the pan is hot, add the pancake batter creating three round pancakes using a large spoon
  • Fry for a few minutes then flip over and fry for a further minute or so.
  • Transfer to a plate and eat either as they are or drizzled with Greek yogurt, honey and some goji berries (or any berries for that matter).
  • They will be fluffy, sweet and keep you satisfied for many hours. Enjoy.

Coconut butterRaw pancakesready

Yum - a sprinkle of shredded coconut.

Mango and Spinach Smoothie

Breakfast Smoothie

I have been trying to eat different kinds of breakfasts lately as I was getting bored with porridge and fruit.  As I started looking into healthier, yet still filling, alternatives, I was led down the smoothie route.

This one is a nice way to start off as it is mild and does not contain anything very scary…I guess spinach might be scary for some, especially when combined with the word breakfast, but give it a go. For those of you with children, who do not eat a lot of fruit or veg, this is a sure winner. The colour might put them off – healthy green – however the taste will have them asking for more. Let them try a teaspoon and see what happens…

As for health, spinach is one of the greatest leafy greens (and can be substituted for kale in this recipe if you prefer). It belongs to the Chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Spinach is rich in iron which, as you probably know, plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Have a read here for more details (BBC Good Food). A great food to fill up on for anyone but especially if you are pregnant or breast feeding.

Mango is another super healthy element to this breakfast. It improves digestion, lowers cholesterol, it is rich in iron, is said to improve concentration and memory and last, but certainly not least, Vitamin E, which helps to regulate sex hormones and boosts sex drive, is abundantly present in mangoes… Read more here (Health Mango).

So feed it to your children before exams or simply in the mornings to help them concentrate, feed them to yourself to improve digestion and maybe slip your partner some….:-)

Mango and Spinach Smoothie

1 banana (if very ripe it will make smoothie sweeter)

1 apple

2 handfuls of fresh spinach (or kale)

1 large handful of frozen mango (if you buy fresh, then cut into wedges and freeze)

100ml of cold water (if smoothie seems too thick simply add a bit more)

  • Slice the banana and apple and put them in a tall blender
  • Add mango, spinach and water
  • Blend for a good 2-3 minutes to ensure a smooth drink
  • Pour into a nice glass…makes it look tastier!
  • Enjoy!

(You can add other fruit – I threw in a few strawberries after I had taken the first picture…hence the small red dots in the glass)

Fruit DSC_0011 (3)Yum

 

Bloody Fingers, Bats and Teeth….

Fingers

 

Halloween is approaching once again. It was not until I had children that I really started enjoying this celebration – and really – I only enjoy it because I get to cook funny looking things!

Last year I wrote a bit about the history of Halloween as well as posting quite a few recipes; a refresher below:

……I have learned that Halloween has ancient origins linked to the Celtic festival of Samhain. The name of the festival is derived from Old Irish which roughly translates to “summer’s end”. It served to celebrate the end of a good season of harvest of apples, pumpkins, spices and cider as well as a setting for supernatural encounters. The original Celtic holiday occurred on November 1, not October 31, and was one of the most important holidays for Celtic people, who believed that the spirits of those who had died over the course of the year would mingle with the living before traveling on to the afterlife. Festivals and celebrations were meant to aid the good souls on their way, and keep bad spirits from doing harm to the living.

Since that time, however, the holiday has grown and changed – fuelled largely by horror films such as Frankenstein and Dracula.

The carving of pumpkins, which is my absolute favourite part of Halloween, stems from Scotland and Ireland where they used to carve turnips as a symbol of remembering souls held in punishment. Immigrants to North America later discovered, and used, the pumpkin which was much larger and therefore easier to carve. Today it is used to open your home to little “trick or treaters” – if you leave a lit pumpkin on your front step they know they are welcome!

Chocolate Spiders

Sweet Pumpkin Loaf

Bat biscuits

Ghost Cupcakes

This year we have made a few different bits – the favourite ones (according to the children) were Bats, Fingers and Teeth! The recipes will follow below!

I hope you have a smashing Halloween and Half Term holiday and enjoy the time with your little ones.

Bloody Fingers (adapted from Sainsbury’s Magazine)

This recipe will make 24 fingers

375g short crust pastry

Tomato puree – about 1 tbsp

24 blanched almonds

1 beaten egg or some cream

Grated parmesan – 1 tbsp full will do

  • Pre-heat your oven to 190C
  • Cut the short crust pastry into three rectangles; then cut each rectangle into eight fingers
  • Roll each pastry piece into the shape of a finger – do not fold the dough or roll it out as this will create “splitting” fingers! I.e. the fingers will open up when cooking.
  • Round the finger tips and use a sharp knife to score gentle lines across the middle for knuckles
  • Press your thumb into the top of each finger to make an indentation for the fingernails
  • Dot the tomato puree onto each indentation and press and almond onto each
  • Place all the fingers on a lined baking sheet
  • Brush with either beaten egg or cream
  • Sprinkle parmesan on top
  • Bake in the oven for 15-20 minutes – or until golden
  • Let them cool and enjoy!
  • They are great served with hummus, guacamole, pesto or tomato salsa

Marshmallow Bats

Simple and cute – makes 12 (ish)!

250g plain chocolate

12 marshmallows

Baking sheet and pencil

  • Melt 250g of dark chocolate (or milk chocolate if you prefer) in a bowl over simmering water. Do not let the chocolate overheat or it will go crumbly in texture
  • On a baking parchment sheet, draw the bat wings with a pencil (Google image them and print off a picture to trace if you are not the creative type) ensuring you link the wings with a circle (big enough for a marshmallow
  • Ensure the sheet is placed on a moveable surface as the bats will need to go in the fridge once made
  • Turn over the baking parchment – you should see the trace
  • Once the chocolate has melted fully remove it from the heat and let it cool down – this will probably take 10-15 minutes
  • Using a spoon (or piping bag if you prefer) fill the wings and centre “blob” on the parchment with chocolate. make sure you make a relatively thick coating to ensure the bat wings do not break when you need to remove them later
  • Dip your marshmallows in the chocolate and place one marshmallow, as the bat’s body, on the centre blob of every wing set
  • Continue until you have finished the chocolate and marshmallows
  • Place the bats in the fridge for at least 30 minutes
  • Once completely dry, decorate the face with icing pens and sprinkles (for eyes)

Bat

Wobbly Teeth – surprisingly tasty (Sainsbury’s magazine)

Apples

Thick honey (or toffee sauce)

Mini marshmallows

  • Slice your apples into wedges – making the bottom wedges very flat to allow them to sit easily on a platter or plate
  • Put some thick honey (or toffee sauce) on each wedge
  • Place the mini marshmallows on the flat wedge, into the honey, and lay an apple wedge on top
  • Enjoy!

Teeth