Healthy Cookies – perfect for quick breakfast or post workout

These cookies are delicious, easy to make, and suitable for breakfast or a snack. They make a great post workout snack as they are packed with healthy carbs to restore the glycogen and some protein to repair the muscles.  They freeze well, so if you like them, make up a double batch and freeze some for next week !

2 cups of Rolled Oats ( use whole oats, not Quick Oats)

2 very ripe bananas (about 180  grams)  – mashed or puree in a blender

1/2 cup desiccated coconut

2 Tbs of Maple Syrup or Rice Malt Syrup

2 Tbs of Chia seeds

1/2 tsp ground cinnamon

1 tsp vanilla paste or 1 tsp of vanilla powder

1/4 cup melted butter or coconut oil.

Mix all ingredients in a bowl and mix well with your hands. It might take a few minutes to get the mixture to start to bind together ( if its really wet and some more chia seeds – it depends a bit on your bananas ! )

Using the palm of your hand, form the mixture into balls, then gently flatten and place on a lined baking tray

It should make about 10 cookies.  Bake in a moderate oven for 30-35 mins. Allow to cool the enjoy !

Spinach and Mushroom Omelette

What’s not to love about a good Omelette ! Perfect for breakfast, lunch or dinner , easy and quick to make, and endless varieties. My trick to cooking the perfect Omelette is to finish it off under the grill – this makes sure it’s cooked through and also browns the top.

This is a recipe for 2 people – adjust as you need.

4 Eggs – whisked
2 Tbs of butter
10-15 button mushrooms ,or 4-5 big flat mushrooms
3-4 handfuls of english spinach or 1 cup cooked spinach (frozen is fine – but defrost before using)
Grated parmesan for the top – if desired.

Melt butter in non stick pan, over medium heat , then add mushrooms and cook for about 5 mins. Then add spinach and pop lid on for a few minutes until its wilted and soft. Remove lid. Distribute mushrooms and spinach evenly around the pan, then add eggs – tilt pan around so eggs are evenly distributed, sprinkle with grated parmesan if desired. Cook on stove top for a further 5 mins at medium heat. When almost set remove from stove top and place pan under the grill for 2-3 minutes until cooked through and browned.
Perfect on its own, or serve with a big fresh salad, or perhaps a side of avocado.

* you can change the vegetables – try it with capsicum, tomato, grated zucchini, or if you need a few more carbs sweet potato (cooked and diced) is yum – or serve with sourdough.

Banana Bread

Banana Bread

What you need :
• 3 ripe bananas (medium size)
• 3 eggs – ideally organic
• 1 teaspoon vanilla
• 100g of melted butter ( use Macadamia oil, or coconut oil if dairy free)
• 1-2 Tbs of rice malt syrup or maple syrup ( Optional)
• 1 teaspoon of baking powder (aluminium free)
• ½ teaspoon of bi carb soda
• 1 Tbs of fresh lemon juice
• 1 cup organic wholemeal spelt flour or for gluten free use Buckwheat flour
• 1 cup Almond meal (or you can use ½ cup almond meal, ½ cup 180 Nutrition protein powder click here to see product
for Nut free – use 1 cup Besan Flour
• ¼ cup ground flaxseed or ground chia (this helps to bind)
• ½ teaspoon ground cinnamon

What you Do:
In a blender – put bananas, eggs, melted butter, rice malt syrup , vanilla, bicarb and lemon. Blend until smooth.
In a large mixing bowl combine dry ingredients.
Then add wet to dry – and mix – don’t over mix or beat it, just enough that its combined.
In a loaf/bread tin – about 26cms long, line with baking paper, then pour in mix and cook in a moderate oven (170-180 degrees) , for 45- 60 mins. Test with a skewer – it should come out clean.
If it’s browning too much, cover with Foil.
Wait until cooled before slicing – ( if you can resist !)

• Nut free version = Use 1 cup of Besan Flour ( Chickpea Flour) , in place of the almond meal.
• Being made from chickpeas this is a great high protein option – it has almost the same amount of protein as the Almond meal

* Great Option for easy breakfast – toasted with butter! Make up the loaf the slice into portions and freeze.

Pancakes/Pikletes

Pancakes/Pikletes

this makes about 4 large pancakes

What you need:
• 2 Eggs
• ½ cup buckwheat flour or teff flour
• 1 cup Organic Wholemeal flour ( or use spelt for low gluten content)
to boost protein swap 1/2 cup flour for 180 Nutrition protein powder coconut.click here to see product
• 1 Tbs baking power
• 1/2 cup milk (can be dairy, almond or oat)
• 2 Tbs coconut oil or melted Butter

What you do:
1. Mix together until you have batter, then cook in a frying pan with some melted butter. If its lumpy use a balloon whisk. If too thick and not cooking through, add some more milk or a bit of water.
2. Serve with berries, greek yoghurt (or cream) and a drizzle of maple syrup.

Notes:
Great for post training breakfast or afternoon tea – kids love pancakes, and these are much healthier than cereal or biscuits
For fluffy pancakes separate your eggs and whisk the egg whites to a soft peak then fold into the batter

Tam’s homemade muesli

What you need:

½ cup Coconut Oil
½ cup Honey
5 cups Rolled oats
2 cups Quinoa flakes
2 cups Shredded coconut
1 cup Sunflower seeds
1 cup Pepitas
1 cup Buckwheat
Flaked Almonds
Macadamias (halves)
Flaxseed – ground
Flaxseed – whole
Chia Seeds
Dried Fruit if desired – cranberries, currents etc

What you do:
In a large baking dish put in the Rolled Oats, quinoa flakes and shredded coconut. Drizzle with honey and coconut oil (you might have to warm it up). Put in a very slow oven 100 degrees c. for 1 hour. Stir every now and then.
Then add sunflowers seeds, pepitas,and buckwheat. Cook for another 30 mins. Then add the nuts. Cook for another 30 -40 mins. It should be golden, and nuts slightly browned.

Then add in Flaxseed ground and whole, and chia seeds, and Dried Fruit if desired.

There is no rules – sometimes I forget to buy ingredients and its just fine without ! … if there is something you don’t like, leave it out, or something you really like add it in !