Healthy Winter Treats

We need proper fuel to maintain good energy and optimum nutritional levels during the cold winter days.  A ‘nut free banana muffin‘ and a ‘no bake energy ball’ are simple to make yet highly nutritious snacks to sustain hungry appetites during the day.

Ingredients for nut free banana muffins:
4 x free range eggs
4 x bananas, mashed (the riper the better)
1/2 cup coconut flour (try plain flour or any gluten free flour if this is easier for you)
2 tablespoons raw honey
2 tablespoons coconut oil (melted)
1 teaspoon baking powder
1/4 teaspoon each of nutmeg and cinnamon
Pinch of salt

Method:
1. With a hand held blender, mix together all the wet ingredients until smooth.

2. Add the dry ingredients and blend until combined.

3. Spoon into pre-greased muffin trays or muffin cases.

4. Cook in the oven on 170 degrees celcius for 20-25 minutes (until golden brown).

A little tip – pre-heat the oven about 10 degrees hotter and then turn it down when you put the muffins in.

Click here to watch this cooking video.

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Ingredients for no bake energy  balls:

1 cup of dry oats
2/3 cup of cocunut flakes
1/2 cup of (no sugar added) peanut butter
1/2 cup of ground flax seeds/ground berry seeds/linseed mix
1/2 cup raw cacao nibs 
1/3 cup honey
1 Tbs chia seeds (optional)
1 Tsp vanilla extract

Method:

1. Stir all ingredients in a bowl until thoroughly mixed. Cover and leave in the fridge for 30 minutes.

2. Once chilled, roll into balls of whatever size you like for example 1 inch in diameter. Alternatively, place the mixture in a Pyrex dish, pressing it down firmly and cut into square shaped bars.

If there are peanut allergies you could substitute cashew nut butter or sunflower seed butter. You may also try agave syrup if you prefer this to honey.

If mixture becomes too dry you can add more honey/peanut butter. If mixture becomes too wet you can add more oats.