PEANUT BUTTER BANANA PANCKES

One serving of banana contains 110 calories, 30 grams of carbohydrate and 1 gram of protein. Bananas are naturally free of fat, cholesterol, and sodium. Bananasprovide a variety of vitamins and minerals: Vitamin B6 – .5 mg.

SERVES 12 panackes COOKING TIME 25mins

Ingredients

3 small ripe bananas (about 1 lb)

1/2 cup peanut butter

3 large eggs, lightly whisked

3/4 tsp baking soda

1 tsp vanilla extract

1/2 tsp cinnamon

dash of sea salt

*olive oil for cooking

Method

1. Mash banana with a fork in a medium mixing bowl until most lumps gone.

2. Add peanut butter and mash again, smoothing mixture as much as possible.

3. Preheat griddle or skillet for cooking pancakes on medium to medium high temp (For the griddle I set it to 350 degrees) You need a bit more room to flip these only because they’re much more delicate than standard pancakes, so I highly recommend a flat surface griddle if you have one.

4. Add eggs and remaining ingredients and whisk till well combined and mostly smooth.

5. Once pan or griddle is ready, lightly spray evenly with olive oil.

6. Use a 1/4 cup measuring cup to scoop out batter onto your pan.

7. Cook batter on pan about 3 minutes or until a center bubble pops or you see the edges of the pancakes setting up well.

8. Very gently and slowly flip over pancakes (if you flip too fast they may roll on you)and cook for another 3 minutes on the 2nd side. (These pancakes are much more delicate than standard pancakes so just be gentle with your handling of them.)

9. Repeat cooking till batter is gone. (Using a griddle I can do this amount in 2 batches, a smaller skillet will require more batches.)

HEALTHY FERRERO ROCHER

Although hazelnuts contain fats and have a higher calorie count than other healthy snacks, a reasonable serving size contains a number of vital nutrients that you can eat without fear of gaining weight. Hazelnuts also contain amounts of vitamin C, niacin and calcium.

SERVES 18 balls COOKING TIME 45mins

Ingredients

Method

150 grams or 2/3 cup roasted hazelnuts
2 tablespoons raw cacao powder
1 teaspoon of vanilla extract
1/8 teaspoon sea salt
3 tablespoons maple syrup
chopped hazelnuts (to garnish)

2. Add cacao,
(keep aside 18 hazelnuts for the center) and blend until chopped into fine pieces.food processor1. Add the hazelnuts into a vanilla and salt and blend again.
3. Add maple syrup and blend until the ingredients start to stick together, this can take a minute depending on the power of your food processor.
4. Roll into small bite-sized balls, insert at the center one hazelnut, and roll over chopped hazelnuts to cover the balls.
5.Place in the freezer for 30 minutes to harden.

PALEO MOCHA FRAPPACCINO

.The flavonoids in cocoa function as antioxidants that help prevent systemic inflammation. Epicatechin relaxes the muscles in blood vessels, which improves blood flow and helps lower blood pressure,

SERVES 2 COOKING TIME 10mins plus forward prep

Ingredients

Method

Mocha Frappe

½ cup cold coffee

4 medium bananas, sliced and frozen

½ cup unsweetened almond milk

1 tablespoon unsweetened cocoa powder

Optional Toppings

Coconut whip, chocolate syrup, and chocolate curls

1. About 2-3 hours before, or the night before, pour coffee into an ice cube tray and place in the freezer

2. Day off, add bananas into the blender. Blend until the bananas become crumbly. Add almond milk. Blend until smooth and creamy, scraping down the sides of the blender as needed.

3. Add coffee ice cubes. Blend until well incorporated and smooth, again scraping down the sides of the blender as needed. Add cocoa powder, blending until well incorporated.

4. Pour into two cups. Top with coconut whip or any of your favorite toppings. Enjoy!

RAW ALMOND BANANA TART

Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants) which can help prevent cardiovascular heart diseases.

SERVES 9″inch tart COOKING TIME 15mins (1hour chill)

Ingredients

For the date crust

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1½ cups (about 15) Medjool dates, pitted

1½ cups raw almonds

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For the filling

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⅓ cup non-dairy milk

6 oz. dark chocolate, chopped into chunks

2 bananas, sliced

¼ cup almonds, chopped and toasted

Method

1. Lightly grease a 14×5″ rectangular tart pan or 9″ tart pan with coconut oil. Set aside.

2. Add the pitted dates and almonds to a food processor or high-powered blender and pulverize until it comes together into a “dough”, with small almond bits remaining. Press the almond date dough evenly along the bottom and up the sides of the prepared pan.

3. Place the chocolate chunks into a heat-proof bowl. Heat the non-dairy

4. milk on the stove until just simmering, or in the microwave for about 30 seconds. Pour the milk over the chocolate, making sure all the chocolate is submerged, and let sit for a minute or two. Stir until smooth.

5. Reserve a small amount of the melted chocolate to drizzle if desired, and then smooth the rest evenly over the crust.

6. Arrange the banana slices over the chocolate, sprinkle almonds over the bananas, and drizzle the remaining chocolate over everything.

7. Place in the refrigerator for at least an hour to set before serving.

RAW MANGO CRUMBLE

One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes. The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

SERVES 1 tin COOKING TIME 15mins

Ingredients

Crumble

1 cup raw cashews (whole or pieces)

1/2 cup pitted, packed Medjool dates

1/2 cup shredded coconut

1/2 cup oat flour*

Pinch of sea salt

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Fruit Filling

1 mango or 1 cup diced peaches

3 cups diced strawberries

3 cups diced mango

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Method

1. In a food processor, grind all ingredients together into a crumbly, yet moist texture. If you want the mixture to hold together better, add 1-2 teaspoons of water.

2. *To keep it full raw, grind oat groats in a coffee grinder and measure out 1/2 cup. Otherwise, grind oat flakes in a food processor. OR buy it (which I do occasionally).

3. Puree the 1 mango or peaches in a food processor until smooth. Toss the puree with the remaining diced fruit in a bowl. Spread the mixture into the bottom of an 8”x8” pan or 9″x 9″ pan. Evenly spread the crumble on top. Serve immediately, chill for a few hours, or dehydrate for a few hours until warm.