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KATE DEVINE’S: Pink NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS

KATE DEVINE’S: Pink NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS

by | Jul 22, 2023 | Edition 6, Featured, Food

KATE DEVINE’S: Pink NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS

BARBIE MOVIE HEALTHY SNACKS

With the New Barbie Movie turning all things Pink. We thought it would be a good way to reintroduce Kate Devine’s No Bake Pink Healthy Energy Bars to make with your little ones over the summer hols.

*********

Updated: July 2023

I’m sure many of you are juggling work, summer holidays, life in general by now. Uniform shopping, queuing in school shoe shops and spending too many hours searching for just the right pens, pencils and protractors for your cherubs new, squeaky clean pencil case! I do have to laugh though, I mean, it’s as if my kids were last at school a year ago and absolutely nothing will fit them and I must absolutely buy them everything new or else…..what?! They’ll just wear the uniform they wore 8 weeks ago which pretty much still fits them! The sheer panic when trawling the shops is funny really.

Anyway, onto food talk….more specifically, packed lunches. Trying to find healthy foods that our kids will eat when left to their own devices in the dinner hall is near impossible. They’ll always pick the tastiest options or just not eat what we put in their lunchboxes and go hungry. Neither is ideal. So, I find building their lunchboxes with them the most effective way to get them to eat well. Okay, so let’s be realistic here as well….you’ve been working late or done a million after school clubs and just about manage to feed your kid(s) dinner and get them in bed at a decent hour, then you realise you’ve got to do their lunchboxes! You’re not going to wake them and get them to join you in the slightly tedious process of creating a nutritious yet tasty lunch for the following day. BUT, you can perhaps spend some time over the weekend/evenings chatting and swapping ideas of what they might like to have for the coming weeks lunches. And if you are organised one night, before bed, ask them if they want to help you make their lunch for the next day and that you want to make sure they’re going to enjoy and want everything you put in there. Also, don’t forget they can take leftover dinners such as pasta or rice dishes, which they can eat cold or pittas, wraps or bagels. It doesn’t have to just be soggy sandwiches, crisps and chocolate bars!

One of the main things I would recommend to incorporate into their lunches is variety. Try to add different texture foods – sweet, salty, crunchy and soft, like pretzels, raisins, grapes, tortilla chips, chocolate rice crackers and nuts (be aware of allergies of course, or anyone in their class or who they sit with that may have nut allergies!). I also find putting their food into individual containers, not only keeps it fresher for longer but you can get really cute little jars and pots for their snacks that they will love as it’s something to show their friends and makes their food more interesting. I get mine from Amazon, they’ve got a huge variety that your kids can get involved in choosing with you.

I also find that when I pick mine up from school, they are STARVING – and must eat right now or else they’re going to collapse from the hunger! So dramatic. So I’ve been experimenting with healthy energy bars to take at pick up so they can survive the journey home and not collapse along the way! The most popular ones are the Raspberry and Chocolate ones, they are no cook and quick to make with minimal fuss. You can also cut into smaller portions and use in their lunchboxes to help avoid that afternoon sugar dip and keep them alert and brainy! Here’s the recipe for you to try…

No Bake Raspberry & Chocolate Energy Bars

You will need:

  • Rectangular baking tin – like a bread tin (9inch x 5inch approx)
  • Parchment paper
  • Food processor
  • Spatula

Ingredients:

Base – 

  • 1 cup almonds
  • 1 cup cashew nuts
  • 1/2 cup desiccated coconut
  • 2 tbsp Maca powder
  • 2 tbsp cacao powder
  • 1 cup dates
  • 2 tbsp smooth peanut butter
  • 1-3 tbsp almond milk

Top – 

  • 2 cups frozen raspberries
  • 2 tbsp acai powder
  • 1-2 tbsp rice malt syrup/maple syrup
  • 2 tbsp melted coconut oil
  • 3/4 cup desiccated coconut
  • 1/4 cup chia seeds
  • 1 tbsp smooth peanut butter
  • 1/2 cup cashew nuts
  • 1 tsp vanilla extract

Optional – 1 cup dark/milk chocolate for the top – melt in a saucepan and use a folk to drizzle over the top before freezing

Method:

  • Line the baking tray with parchment paper
  • Place all base ingredients – accept almond milk – in the food processor and blend until fine and crumbly – if mixture is too dry and doesn’t bind when pushed down, add a small amount of almond milk until sticky
  • Using the spatula push the base down firmly and place in the freezer while you prepare the top layer
  • Place all topping ingredients into the food processor and blend until smooth – the mixture will still be fairly thick due to the frozen berries
  • Remove the base from the freezer and place the mixture on top of the base and push down with the spatula until firm
  • Add the chocolate drizzle at this point if using
  • Place in the freezer for half an hour and once set, cut into bars or squares if using for lunch box snacks
  • For storage – keep in the fridge for up to 1 week or in the freezer for up to 1 month and remove a piece at a time prior to eating to allow it to thaw.

    NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS
    NO BAKE RASPBERRY & CHOCOLATE ENERGY BARS
    written BY KATE DEVINE

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    IS GUILT A GIVEN WHEN YOU ARE A WORKING PARENT?

    by | May 2, 2023 | , ,

    When I started to really see that my feelings of guilt came from the thoughts I had about myself, I started to see guilt as a wonderful alarm and indicator for me to actually lower my expectations of myself, relieve the pressure and be much more patient and compassionate with myself! It is simply and indicator that our thoughts have gone off in an unhelpful direction.

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    KATE DEVINE’S FRO-YO BERRY CUPCAKES AND CORONATION DESSERT FRUIT KEBABS

    KATE DEVINE’S FRO-YO BERRY CUPCAKES AND CORONATION DESSERT FRUIT KEBABS

    by | May 4, 2023 | Edition 10, Food

    KATE DEVINE’S FROYO BERRY CUPCAKES AND CORONATION DESSERT FRUIT KEBABS

    As I walked my kids to school this morning, I noticed many streets and houses decorated with buntings, balloons and the Union Jack Flag in preparation for the King’s Coronation. I love seeing the nation celebrate together; whether it’s a street party, house party or an entire school or community celebration! The idea of people coming together to witness and celebrate history and not the devastation of natural disasters or wars, makes for a very welcome and peaceful change.

    And, it just wouldn’t be an English tradition if afternoon tea, shortbread biscuits and cucumber sandwiches weren’t served, but I thought we could make it colour themed as well as traditional with some super easy and super tasty red, white and blue sweet treats for you to enjoy while watching King Charles’ Coronation (or not, if you’re not a big royalist – these healthy treats go just was well with a Netflix series or as something to do with your family!).

    FROYO BERRY CUPCAKES – makes 6 – double ingredients to make 12

    You will need:

    • 6/12 cupcake muffin tray
    • Silicone cupcake liners – if you read my last article, we made egg/oat breakfast muffins so you can re-use or may have leftover parchment cupcake liners from that recipe
    • Measuring cups
    • A small & medium bowl for mixing

    Ingredients:

    • 1/4 cup ground almonds
    • 2 tablespoon coconut sugar
    • 2 tablespoon melted coconut oil
    • 3/4 cup plain Greek yoghurt
    • 2 tablespoons of honey/maple syrup
    • 5 cups of mixed berries – strawberries (chopped), raspberries and blueberries

    Method:

    • Line the muffin tray with either the silicone or parchments cupcake liners
    • In a small bowl, stir together the ground almonds, coconut sugar and coconut oil and spoon a little into each muffin cup to cover the bottom
    • In a medium bowl, mix together the yoghurt and honey/maple syrup and spoon 2 tablespoons in each muffin cup making sure to totally cover the ground almonds at the bottom
    • Equally divide the berries into each muffin cup – chop a little if necessary
    • Place in the freezer until firm – around 6 hours
    • When ready to serve, remove from the freezer and and allow to set at room temperature for 8-10 minutes removing the muffin cups when defrosted a little
    • Enjoy immediately!

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    If you want to make something but haven’t got the time or just literally can’t be bothered, these fruit kebabs are the easiest and quickest Coronation chuck together and the kids will love getting involved too!

    CORONATION DESSERT FRUIT KEBABS – make as many as you want!

    You will need:

    • Wooden kebab sticks

    Ingredients:

    • Strawberries (remove the green leaves) – Can use leftover berries from above recipe!
    • Blueberries
    • Raspberries
    • Large white marshmallows

    Method:

    • Slide the fruit onto each kebab stick in a red, white and blue fruit order – alternating the strawberries and raspberries
    • Enjoy immediately or store in the fridge until ready to serve!

    Or, if you want to look like you’ve put tonnes of effort into your contribution to the street party (but really haven’t!), you can go for this Coronation Flag Dessert Board….

    Coronation Flag Dessert Board

    You will need:

    • A clean chopping or cheese board – depending on the size of the party!

    Ingredients:

    • Plain Greek yoghurt – enough to spread on the entire dessert board
    • Large white marshmallows, halved lengthways – as above recipe – can use leftovers
    • 300-400g Strawberries – green leaves removed – cut flat on top
    • 300-400g Blueberries
    • 250g Raspberries

    Method:

    • Spread a thick layer of the Greek yoghurt to the dessert board – as if you were spreading butter on bread – leave a small border around the edges
    • Using the strawberries, place them top side down so the wider part is in the yoghurt and the thinner part sticks up, to make the main cross of the flag – the yoghurt should help them stay in place
    • Using the raspberries, continue building the internal cross part of the flag in the same way as the strawberries
    • Then use the blueberries to fill in the four corners of the flag, making sure to leave space in-between the shape of the fruit in order to see the white of the yoghurt
    • Add the halved marshmallows along the white of the flag or where desired
    • Place in the fridge for a minimum of an hour or until ready to eat
    • Enjoy and bask in the glory of all your hard work (not) to make this magnificent masterpiece!

    Now, I hear you ask – why the obsession with berries all of a sudden?! Well, that will be because they are coming into season very soon, which means they can be sourced locally and sustainably and taste absolutely amazing! Also, they have so many health benefits, it would be rude for me to not make you aware of these….

    • Beautiful Blueberries – they are an excellent source of flavonoids (antioxidants), especially anthocyanidins. These antioxidants compounds are responsible for their blue, red and purple pigments. They are also a very good source of vitamin C, vitamin E, insoluble and soluble fibre. manganese and riboflavin (vit B2).
    • Quick Fact – Due to their high levels of antioxidants, blueberries can help protect the brain from oxidative stress and may reduce the effects of age-related conditions, such as Alzheimer’s disease.

     

    • Radiant Raspberries – are an excellent source of fibre, manganese, vitamin C, flavonoids (as blueberries), and ellagic acid which is a cancer fighting compound. Raspberries are also a very good source of B vitamins, such as, B2, folic acid, niacin, pantothenic acid and vitamin B6.
    • Quick Fact – While the post common type of raspberry is red-pink in colour, they actually come in a range of colours including black, purple, orange, yellow and white.
    • Scrumptious Strawberries – The most popular type of berry in the world! Strawberries are an excellent source of vitamin C, K, dietary fibre and flavonoids. They are also a very good source of manganese, pantothenic acid, vitamin B1, folic acid, biotin, iodine and vitamin B6.
    • Quick Fact – Their unique flavonoid (antioxidant) content makes them a valuable protector against inflammation, heart disease and cancer.

    I wish you all a wonderful, and hopefully sunny, May and makes sure to enjoy the many bank holiday weekends coming our way! Oh, and don’t forget to tag myself @katedevinenutript and @broodmagazine should you make any of my recipes! Thank you!

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    IS GUILT A GIVEN WHEN YOU ARE A WORKING PARENT?

    IS GUILT A GIVEN WHEN YOU ARE A WORKING PARENT?

    by | May 2, 2023 | , ,

    When I started to really see that my feelings of guilt came from the thoughts I had about myself, I started to see guilt as a wonderful alarm and indicator for me to actually lower my expectations of myself, relieve the pressure and be much more patient and compassionate with myself! It is simply and indicator that our thoughts have gone off in an unhelpful direction.

    Leftover Easter Chocolate BARK Smash!

    Leftover Easter Chocolate BARK Smash!

    by | Apr 11, 2023 | Edition 10, Edition 2, Food, Trending

    Leftover Easter Chocolate BARK Smash!

    Kate’s Leftover Easter Chocolate Smash!

    Hello lovely people, I hope you all had a wonderful chocolate bunny filled Easter and enjoyed a well deserved long weekend of rest and delicious food! 

    I just wanted to share a little recipe that I’ve made with my kids, to get rid of the left over Easter egg chocolate that sits in the cupboard calling your name every time you walk past! It’s a chocolate bark smash full of lots of healthy ingredients that the kids will love to add along the way. 

     

    Ingredients:

    • 200g of milk chocolate – or dark chocolate – at least 70% organic for a healthier snack alternative 
    • 30g of white chocolate for the topping
    • 50g of dried fruit of your choice e.g. raspberries/cherries/goji berries/cranberries
    • 20g of nuts – crushed in a pestle and mortar e.g. pistachio/walnuts/almonds – you can leave the nuts out if you prefer, just add a different dried fruit 

    What you will need:

    • Medium saucepan
    • Glass bowl to rest on the top of the saucepan for melting the chocolate
    • Spatula/mixing spoon
    • Medium size baking tray
    • Parchment paper

    Method:

    • Weigh out all ingredients before beginning the following process…
    • Place the chocolate in the bowl, grab the saucepan and fill with cold water approx 200ml 
    • Place the bowl of chocolate on top of the saucepan and heat on a medium to high heat
    • When you notice the chocolate begin to melt, stir continuously with a spatula until smooth 
    • In the meantime, cover the baking tray with parchment paper
    • Once the chocolate has fully melted, pour into the baking tray and spread evenly with a spatula approx half to 1cm thick
    • Add the fruit and nuts, spacing evenly. Push any larger piece into the chocolate so they set properly and place in the fridge for 10 mins
    • Meanwhile, melt the topping chocolate the same way as the milk chocolate 
    • When the 10 mins is up, remove from fridge and using a fork, flick the topping chocolate over the bark chocolate and fruit and nut pieces on the baking tray
    • Return back to the fridge for 30 mins or until fully set
    • When set, remove the parchment paper and smash with a rolling pin into snack size pieces
    • Share with family and friends and enjoy!

    I also make this as a snack for myself but use dark chocolate (as mentioned above) and leave out the extra chocolate topping. Store these in an airtight container in the fridge and they will last up to a week, although I doubt they’ll be any left after a few days, they’re that delicious!

    Ingredients Facts:

    • Chocolate – Some research suggest there may be healthful nutrients belonging to chocolate, including improved immunity, greater longevity and quicker recovery from intense exercise. Dark chocolate without unhealthy additives and sugar have been shown to lower blood pressure, cancer and stroke risk as effectively as antioxidant-rich fruits and vegetables.
    • Raspberries – Packed with antioxidants, potential benefits in regulating metabolism and fighting diseases – contains the antioxidant compound, ellagic acid, which is cancer protective
    • Cherries – Rich in antioxidants, anti-inflammatory and help in the treatment of gout. They also contain melatonin, which helps treat insomnia and encourage good sleep.
    • Cranberries – Again, high in antioxidants, helps prevent infections from taking hold in the urinary tract, kidneys, and bladder. Aids digestion by helping to prevent stomach ulcers, helps alleviate heavy periods, stomach upsets, sore throats and laryngitis.
    • Goji Berries – These berries belong to the nightshade family that includes chilli peppers and tomatoes and are rich in a combination of antioxidant nutrients that benefit cardiovascular health – they contain carotenoids known to boost metabolic processes and promote good sleep and memory.
    • Almonds – Good source of zinc, magnesium, potassium, vitamin E, which supports the brain, cardiovascular and respiratory systems and are rich in cholesterol-lowering monounsaturated fatty acids and help regulate blood sugar levels.
    • Pistachio Nuts – Contain anti-inflammatory properties, high in beta-carotene, oleanolic acid and phytosterols, a type of anti-inflammatory plant hormone associated with improved immune function, lower levels of LDL cholesterol and reduced risk of cancer.
    • Walnuts – Rich source of Alpha-linolenic acid (ALA) and omega-3 fatty acid. ALA helps lower unhealthy cholesterol (LDL) levels and keeps arteries healthy. They contain antioxidants and tocopherols (Vit E complex), helping to reduce the risk of cancer and heart disease and maintain skin and tissue health. They also contain serotonin, a brain chemical that can help lift depression. 

    READ MORE FROM KATE HERE

    easter egg leftovers
    Nutritionist Kate Devine
    Easter Eggs Leftover
    KATE DEVINE IMAGES ©
    written BY KATE DEVINE

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    IS GUILT A GIVEN WHEN YOU ARE A WORKING PARENT?

    by | May 2, 2023 | , ,

    When I started to really see that my feelings of guilt came from the thoughts I had about myself, I started to see guilt as a wonderful alarm and indicator for me to actually lower my expectations of myself, relieve the pressure and be much more patient and compassionate with myself! It is simply and indicator that our thoughts have gone off in an unhelpful direction.

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    Spring Healthy Foods: getting the most out of the season’s natural produce.

    Spring Healthy Foods: getting the most out of the season’s natural produce.

    by | Apr 4, 2023 | Edition 10, Featured, Food

    Spring Healthy Foods: getting the most out of the season’s natural produce.

    Spring Healthy Foods: getting the most out of this season’s natural produce.

    By Kate Devine

    Spring has (nearly) sprung and that means a change in some foods that we should eat to keep us healthy throughout this new season. When foods are in season, obviously they taste better due to being richer in vitamins and minerals, but eating seasonal foods is also more sustainable as they are relevant to your geographical area and therefore require less travel, packaging and storing, while supporting small farmers and the local economy. Growing and consuming crops seasonally not only guarantees flavourful and nutritious produce, but promotes a varied diet and allows the environment to cycle through its natural resources and seasons like it would without human intervention.

    I’m pretty sure we’ve all heard of the tomato shortage that’s swept the nation recently? Or as I noticed on a news app the other day, ‘Salad crisis to hit Britain!’. WOW, no wonder we all panic bought toilet rolls in the pandemic! Well, rest assure, it’s only due to the unexpected weather conditions abroad, therefore the fruit and veg that gets imported hasn’t grown as it should. I’ve read that things will return to ‘normal’ within 6-8 weeks so no need to panic people!

    Here’s a list of some of the foods, and their amazing properties, that are in season during Spring:

    Apple – help balance blood sugar levels, strengthen bones, lower cholesterol and provide relief from constipation and diarrhoea
    Artichoke – help balance blood sugar levels, lower cholesterol, aid the digestion of fat and has a mild laxative and diuretic
    Asparagus – help strengthen the immune system, keeps blood vessels supple, removes energy-draining toxins and has a mild laxative action
    Beetroot – Has a liver-cleaning action, lowers the risk of heart attack, improves blood oxygen uptake and has an anti-diabetic effect
    Broccoli – promotes collagen synthesis, strengthens the immune system, promotes prostate health and protects eye health – make sure to eat the leaves as they contain the most beta-carotene
    Cabbage – helps heal ulcers, supports healthy liver function, fights free-radical damage to skin
    Carrots – help lower cholesterol, powerful antioxidant, aids digestion and feeling of fullness and helps maintain good eyesight
    Chicory – promotes healthy digestive tract, removes toxins from the blood, natural sedative properties and has a mild diuretic action
    Leeks – feed the good gut bacteria, helps lower cholesterol, powerful antibiotic action and have a gentle diuretic and laxative
    Parsnip – helps lower cholesterol levels, contain anti-inflammatory and anti-fungal properties, boosts your immune system and aids digestion
    Purple Sprouting Broccoli – contains more antioxidants than green varieties but more prone to nutrient loss when cooking
    Radishes – help lower blood pressure, supports healthy liver function, treats congestion and inflammation
    Rhubarb – helps strengthen bones, protects against neurological-degeneration, lowers cholesterol and helps protect eye health
    Spring Onions – feed the good gut bacteria, helps lower cholesterol, powerful antibiotic action and contains immunity-boosting sulphur compounds
    Watercress – contains anti-cancer substances, aids digestion, promotes clear skin

    Try to include these foods in your diet as much as possible over the next few months to ensure you and your family are getting the most out of this seasons natural produce.

    written BY KATE DEVINE

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    IS GUILT A GIVEN WHEN YOU ARE A WORKING PARENT?

    by | May 2, 2023 | , ,

    When I started to really see that my feelings of guilt came from the thoughts I had about myself, I started to see guilt as a wonderful alarm and indicator for me to actually lower my expectations of myself, relieve the pressure and be much more patient and compassionate with myself! It is simply and indicator that our thoughts have gone off in an unhelpful direction.

    read more
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    Veggie Egg Muffins & sweet oat muffins recipe by Kate Devine

    Veggie Egg Muffins & sweet oat muffins recipe by Kate Devine

    by | Mar 6, 2023 | Edition 10, Featured, Food

    Veggie Egg Muffins & sweet oat muffins recipe by Kate Devine

    Veggie Egg Muffins, sweet oat muffins and Spring Foods

    By Kate Devine

    Well, it’s been a while! I’ve missed writing my monthly articles for you lovely people! I’ve been a busy bee with lots of exciting work projects, celebrating Christmas and a BIG birthday for myself which obviously took over the whole month! But I’m back and armed with lost of information, advice and recipes for you to try.

    March sees the return of Spring and of course, Mother’s Day on Sunday 19th. This day is portrayed as a day of togetherness, happiness and appreciation but can be difficult for some. From mothers who have lost children, children who have lost mothers, or those with struggling relationships around motherhood and with parents, the reality can be very different. We hear you, we see you and we support you.

    I’ve put together a sweet and savoury, easy-to-make, breakfast recipe to enjoy on Mother’s Day morning (or any morning for that matter) made by whoever, for whatever reason you want!

    Oven-baked breakfast muffins – sweet and savoury…

     

    Veggie Egg Muffins

    Veggie Egg Muffins

    You will need:

    Silicone baking cups x12 – optional
    12 cup cake muffin tin
    Spray oil to grease the muffin tin if not using baking cups – I use coconut oil
    Shallow pan/skillet
    Large mixing bowl and whisk

    Ingredients:

    10/12 eggs
    Veggies of your choice -1/2 cup – I used red onion, red pepper, mushrooms, spinach – chopped into small pieces
    1/3 cup crumbled feta or cheese of your choice
    2 tbsp chopped parsley
    1/2 tsp sea salt
    1/2 tsp ground black pepper
    1 tsp olive oil

    Method:

    Preheat the oven to 180C (fan)/200C
    Prep the muffin tin by either spraying each muffin mould with the coconut oil or place the silicone baking cups in each mould and add one spray of the oil inside each cup
    Add the eggs to the mixing bowl, along with the salt and pepper and whisk together. Set aside
    Heat the skillet pan over a medium heat and add the olive oil
    Add the veggies of your choice for 5 mins or until they begin to soften
    Add the veggies to the whisked eggs along with the feta and parsley and mix well
    Transfer the mixture to a measuring jug and pour equal amounts into the individual baking cups – roughly 1/3 cup per muffin
    Place in the oven and bake for 17-20mins, or until the muffin cups are no longer wobbly and an inserted toothpick comes out clean
    Remove from the oven and allow to cool
    Enjoy immediately.

    Note – You can prep these ahead of time and store them in a sealed container in the fridge for up to 3 days. When ready to eat, pop them in the microwave for 40-60 seconds to reheat.

     

    4-Way Sweet Oat Muffins

    Optional Topping Choices: – quantities for 3 muffins in each flavour

    Apple and Cinnamon – 2 tbsps finely diced apples and a pinch of cinnamon
    Chocolate and Banana – 3 banana slices and 2 tsp mini chocolate chips
    Strawberry and Coconut – 2 tbsp fresh, diced strawberries and 2 tsp unsweetened coconut flakes
    Blueberry and Almond – 2 tbsp fresh blueberries and 2 tsp sliced almonds

    You will need:

    Silicone baking cups x12 – optional
    12 cup cake muffin tin
    Spray oil to grease the muffin tin if not using baking cups – I use coconut oil
    X2 Large mixing bowls

    Ingredients:

    2 large bananas (overripe are best) mashed
    2 large eggs
    1/4 cup maple syrup
    1 cup unsweetened almond milk or milk of your choice
    1 tsp vanilla extract
    2 cups jumbo rolled oats
    1/2 cup oat flour – this can be bought in the supermarket or you can make your own by placing 1/2 cup of oats in a blender and blend until flour like consistency
    1 tsp baking powder
    1 tsp ground cinnamon
    1/4 tsp salt

    Method:

    Preheat the oven to 180C (fan)/200C
    Prep the muffin tin by either spraying each muffin mould with the coconut oil or place the silicone baking cups in each mould and add one spray of the oil inside each cup
    In a large bowl, mash the banana and add the eggs, maple syrup, milk and vanilla. Mix to combine and set aside
    In the other large bowl, mix together the oats, oat flour, baking powder, cinnamon and salt
    Slowly add the wet ingredient to the dry ingredients and mix until combined
    Using a spoon, divide the mixture equally between the muffin cups until filled close to the top
    Add the desired topping to the top of each cup, pressing in slightly so some of the ingredients reach the centre of the muffins
    Bake for 20-25mins or until an inserted toothpick comes out clean
    Allow to cool for 15-20mins before removing from the muffin tin.

    Note – You can prep these ahead of time and store them in a sealed container in the fridge for up to a week or freeze for up to 3 months. You can deforest them by placing in the fridge overnight to allow them to thaw but if you forget this step, you can still defrost from frozen by wrapping in a paper towel, placing in the microwave and heating for 30-60 seconds until warm throughout.

    oat muffins
    written BY KATE DEVINE

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    Related Articles

    IS GUILT A GIVEN WHEN YOU ARE A WORKING PARENT?

    by | May 2, 2023 | , ,

    When I started to really see that my feelings of guilt came from the thoughts I had about myself, I started to see guilt as a wonderful alarm and indicator for me to actually lower my expectations of myself, relieve the pressure and be much more patient and compassionate with myself! It is simply and indicator that our thoughts have gone off in an unhelpful direction.

    read more
    Links
    Follow BROOD: