Natural Always

These days the weather is quite grey, wet and not very welcoming to going outside into the cold. Nevertheless fresh air is always a good idea, especially in the morning hours. On top of this, it's always a great feeling to return into a cosy and warm home, especially when there is something special waiting for you. Or can you imagine anything better than coming home to the overwhelming smell of freshly baked banana bread after a morning run in the forest? I can't, and that's exactly why I share this wonderful recipe with you in order to feel with me, smell it yourself and treat yourself to something special on a cosy Sunday.

This recipe is completely vegan, therefore doesn't contain any eggs. The chia seed mixture serves as an egg replacement and adds as a real superfood some fabulous health boosting properties.

As another great thing the banana bread is absolutely gluten-free, but could be adapted the other way round if you prefer to use an other particular flour which contains gluten (see Other options). I experimented a lot until I have found the right flour mixture which consists of buckwheat, almond and a little coconut flour. For the dates I used fresh Medjool dates, which provide together with the grated apple an extra touch of moisture and softness to the dough.

Heart-Warming Banana Bread

Ingredients
120g buckwheat flour & 30g coconut flour (*see Other options)
100g almond flour
1 1/2 tsp baking powder
1/2 tsp salt
2 tsp cinnamon
1/2 tsp cardamom
1/4 tsp bourbon vanilla powder (or content of one vanilla bean)
1-2 tbsp sesame seeds

2 tbsp chia seeds + 7 tbsp water
80g walnuts, roughly chopped (or a mixture of nuts to your taste, e.g. macadamia, almonds)

3-4 mashed ripe bananas (ca. 375g)
1 big apple, chopped or grated (for a special texture I like to cut them into small chunks)
65g chopped dates (fresh if possible)
6 tbsp coconut oil
A little more coconut oil: to grease cake pan

*Other options: if you don't have coconut flour handy, just add up the buckwheat flour to 150g. I just love the bread to have a hint of coconut flour in it, but feel free to experiment according to your personal preference. Moreover, if you prefer and don't mind the bread to contain gluten you can also use any other flour such as whole wheat or spelt flour. However, I would still recommend to stay with the 100g almond flour for sure and adapt the remaining 150g using another flour of your choice.

(Makes: 1 loaf; Preparation Time: 1.5 hours)

Preheat oven at 150 degree Celsius.
Line a loaf pan with baking paper or grease it with some coconut oil.

Mix chia seeds with water, stir well and leave it aside until mixture is gooey.
In a bowl mash the banana and grate/chop the apple.
In a separate big bowl combine dry ingredients without walnuts (flour, baking powder, cinnamon, cardamom, bourbon vanilla, salt) and mix everything together. Add the chopped dates and stir well until the dates are separated evenly. I usually use a spatula to mix everything together. Now add the prepared chia seed-water mixture, mashed banana, chopped/grated apple and coconut oil. Finally add the roughly copped walnuts to the mixture. If all ingredients are combined together well, leave the dough-mixture as it is and don’t stir for too long. The dough should be smootly and not at all liquid, so don’t add any additional water.

Pour into the greased loaf pan and smooth the top. Sprinkle sesame seeds on top.
Bake until it’s well risen and golden on the outside. Baking time depends on your oven, mine takes about 45-50 minutes. Make sure to check bread regularly after 30 minutes. The bread is cooked when a toothpick inserted in the centre comes out clean.

Cool down the bread or enjoy when it's slightly warm with a cup of your favourite tea!

You'll believe me how good this Heart-Warming Banana Bread is, the latest you have tried it yourself and your neighbours are start knocking on your door. Happy tea time!

With lots of love, Fabienne.

Many people were asking me about the recipe of those powerful protein bars I'm snacking on these days. So here it is!
I can proudly announce it to be my absolute favourite snack on the go, while travelling, as a power fuel in the middle of the day or during work. It's also a perfect post-workout recovery snack after an intensive sports session. Those bars are not only very powerful in providing good and long lasting energy, they are also very healthy and packed with superfoods.

If you want to increase your daily intake on protein and would rather not rely on animal protein, this powerful protein bar is perfectly made for you! When I was younger I used to think that protein only comes from animals, but this isn’t true. Plant-based sources provide us with so much protein, we just need to eat and include them in our diets.

The main source of protein in this bar is provided from the hemp protein powder. This green magical powder doesn’t only capture your eyes, it contains lots of health benefits and brings your taste butts on a special nutty journey.

Hemp protein powder is made from hemp seeds. Hemp seeds contain a high amount of omega-3-fats which help to calm any inflammation in the body. The branch-chained amino acids in hemp, which are needed for repair and growth of lean body tissue are extraordinary for post-workout recovery. Especially for people avoiding animal products, hemp seeds are a great alternative, as they contain a very high amount of quality protein. The protein and fibre found in hemp helps to slow down digestion, which in turn prevents a blood sugar spike and therefore sustains your bodies energy for longer periods.

Rolled Oats: Oats might look pale and boring and remind you of the porridge you had to eat every morning when you were a child. But you might reconsider this little grain as it shows off a huge nutritional profile: only 90g rolled oats provide 6g protein and 4g fibre, as well as manganese. Manganese is a mineral that helps to create enzymes which are responsible for bone building. This nutrient-dense grain is inexpensive and can be used – next to the beloved porridge – in so many different ways. As I always say, it’s only a matter of variety and creativity how you use nature's produce and every little plant on this planet can become your best friend.

Walnuts: I love walnuts. They contain high amounts of omega-3-fats. A serving of 32g walnuts contains over 90 percent of the recommended daily intake of these fatty acids. Additionaly, walnuts are special because they contain predominantly polyunsaturated fats, whereas most other nuts typically contain high amounts of monounsaturated fats.

Dates: Dates are magical and contain too many vitamins, minerals and phytonutrients to list them all. (Phytonutrients is a substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.) In general, dates increase your overall well-being and are definitely worth eating on a regular basis.

Cinnamon: Who doesn’t love this wonderful spice? Cinnamon boasts one of the highest known antioxidant strengths and works as an excellent source of vitamins and minerals. In fact, one teaspoon of ground cinnamon provides as much antioxidant strength as a 250ml of pomegranate juice. Next to its strong anti-inflammatory and antiseptic properties, cinnamon can improve digestive health. Well, by now you surely agree that this sweet little spice is simply wonderful.

Vanilla Extract: Vanilla extract is the liquid form of the vanilla bean and is used both in cooking and for medical purposes. Apparently it should have aphrodisiac properties and is most popularly used to flavour drinks and bakings. The high amount of potassium and trace amounts of essential minerals in vanilla extract help to control blood pressure and heart rate. Grounded organic bourbon vanilla can be used as a substitute and contains the same health benefits and properties.

Powerful and Energizing Protein Bars

Ingredients:
2 Tbsp chia seeds
75ml water
130g gluten-free rolled oats
150g chopped dates (fresh if possible)
75g chopped walnuts
60g hemp protein powder
50g coconut chips
35g sesame seeds
2 tbsp poppy seeds
2 tsp ground cinnamon
pinch of cardamom
half a tsp fine-grain sea salt
3-4 ripe bananas (ca. 375g)
50ml coconut oil (or olive, walnut, sunflower, …)
2 tsp grounded bourbon vanilla / pure vanilla extract
2-3 Tbsp agave nectar

(Makes: one full baking sheet with ca. 24 medium-sized bars or 12 big bars; Preparation time: 30min; Baking time: 20-25 min)

Begin by soaking the chia seeds in the 75ml water in a bowl. Stir well and set aside.
Preheat the oven to 180°C and put baking paper on a baking sheet.

Combine oats, walnuts, sesame and poppy seeds, chopped dates, coconut chips, hemp protein powder, cinnamon, cardamom and sea salt in a big bowl. In a separate bowl combine the ripe bananas, coconut oil, vanilla and agave nectar. Mash and mix with a fork until everything is well combined and bananas are totally mashed. You can also use a blender or food processor if this works better for you. Then add prepared chia mixture and combine well.

Pour banana mixture over the dry ingredients in the big bowl and stir until well combined. Spread batter with a spatula onto the baking sheet. Batter should be spread evenly.

Bake for 20-25 minutes until edges are golden brown. Cool down completely, then cut batter into preferred bar sizes.

Note: Store in an airtight container refrigerated for longer storage life. Bars can also be stored in a freezer for up to one month. Half an hour after taking them out of the freezer, bars can be enjoyed as a powerful snack no matter what time of the day.

Honestly, I usually can’t wait until the batter is cooled down completely, this wonderful smell of freshly baked bars is too seducing to wait too long to try them. You will probably experience it yourself! ;)

When completely cooled down – if something is still left – I usually cut the batter into medium-sized bars which perfectly fit into a big jar. The jar can be stored very well in the refrigerator for a couple of weeks. To separate the bars from each other in the jar I usually cut a baking paper in the same sizes as the bars and put them in between, which looks lovely and decorative as well.

Those bars can also be used as a nice present for family and friends, which are always loved from the young and the young at heart.

Yummy…! Serve these with a good cup of tea or coffee.

Let the baking start and fuel your body with lots of energy!

With lots of love, Fabienne.