Guilt Free Avocado Chocolate Cake

FinishedWhat would it mean to sink your teeth into a moist, warm piece of chocolate heaven knowing that every bite contains only healthy ingredients? Imagine leaving the dinner table feeling full and not bloated?

This cake is amazing. It is moist, chocolaty, naturally sweet and packed full off great ingredients – and I felt great after eating it (where I usually would feel heavy and, yes, guilty!).

Gluten free, egg free, refined sugar free…. How you ask, will that EVER be tasty? So simple.

Bananas, avocado, cocoa powder, honey or agave syrup, oats (yes, my favourite ingredient in most things), rice flour (or gluten free alternative), coconut flour, coconut oil, vanilla, pinch of salt – and Bob’s your uncle. Enjoy – and please let me know how much you enjoyed it!

Guilt Free Avocado Chocolate Cake

  • 1 ripe avocado
  • 1.5 ripe bananas
  • 2 teaspoons vanilla extract
  • 1/4 cup (60ml) honey (agave syrup/maple syrup can be used instead)
  • 1/4 cup (60ml – when dry) coconut oil, melted
  • 1 cup (250ml) unsweetened almond milk + 1 tbsp white vinegar
  • 2 tsp bicarbonate of soda
  • 2 tsp baking powder
  • 1/2 cup oats
  • 1/2 cup (125ml) gluten free flour
  • 2 tbsp (125ml) coconut flour
  • 1/2 cup (125ml) cocoa powder
  • Good pinch of sea salt
  1. Pre-heat oven to 175C – grease/line a baking tray – what ever shape you like really.
  2. In a large bowl, mush up the bananas and avocado well
  3. Add vanilla, honey (or syrup) and melted coconut oil and stir well
  4. Pour the almond milk into a cup and add the table spoon of vinegar – let it sit there for a minute or two – then add to the large bowl and stir well
  5. Tip in salt, baking powder and bicarbonate of soda as well as the two kinds of flour, oats and cocoa powder. Give it all a really good mix to combine.
  6. Pour into your prepared tin/tray and place in the oven – leaving it to cook for roughly 45 minutes – a skewer inserted should come out clean. The cake will crack and that is great. Not a problem.
  7. Once cooked leave to cool – and serve with natural yogurt or plain.
  8. Scrumptious!

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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)

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