Tenterfield Health

Go Get Healthy      Go Stay Healthy

Coconut Sugar – A Great Way to Make Banana Bread

By

Coconut sugar is a nutritious and delicious alternative to cane sugar! It is a sustainably sourced and harvested natural sweetener. Coconut sugar is also a low GI food which means that you won’t get any of the ‘highs’ and ‘lows’ associated with commercial sugars.

Coconut sugar has no artificial additives and is 100% pure coconut sugar.

Banana Bread with Coconut Sugar

You can use coconut sugar as you would normally use any other sugar. I loved its slight caramel taste and thought it would go well in banana bread. It was perfect!

5 minPrep Time

1 hrCook Time

1 hr, 5 Total Time

Save RecipeSave Recipe
Print Recipe

Ingredients

  • Bread
  • 500-gram ripe mashed bananas
  • ¼ cup olive oil
  • ¼ cup almond milk
  • ½ cup coconut sugar
  • 2 teaspoon vanilla extract
  • 2 cup self-raising flour
  • 1 teaspoon ground cinnamon powder
  • Smidge salt
  • Topping
  • 60-gram walnuts – roughly chopped
  • 2 tablespoons coconut sugar
  • 1 teaspoon ground cinnamon powder

Instructions

  1. Pre-heat oven to 180 degrees Celsius. Grease and flour loaf tin.
  2. Combine topping ingredients and set aside.
  3. In a large mixing bowl add mashed bananas, coconut sugar, olive oil, vanilla and almond milk and mix to incorporate.
  4. Add the flour, salt and cinnamon and combine with a wooden spoon being careful not to over-mix.
  5. Transfer your batter to your prepared tin and then evenly distribute the topping mixture over the batter.
  6. Bake for 45 minutes, then cover with alfoil for the final 15 minutes.
  7. Allow to cool for 15 minutes before removing from tin and let rest on a cooling tray.

Notes

Vegan. Plant-based. Dairy-free. Preparation time: 5 minutes, Baking time: 60-minutes.

7.8.1.2
30
https://tenterfieldhealth.com.au/coconut-sugar-a-great-way-to-make-banana-bread/

Coconut sugar comes from the flower blossom of coconut trees and is sustainably grown and harvested. Coconut sugar has a similar flavour and sweetness to table sugar or brown sugar, but its taste is a little more subtle with a hint of caramel

You can use coconut sugar as you would normally use any other sugar. I loved its slight caramel taste and thought it would go well in banana bread. It was perfect!

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

Flax Oil – What Can You Do with It?

By

Flaxseed oil is the nutritional oil that comes from the plant Linum usitatissimum. Flaxseed oil contains the essential omega-3 fatty acid alpha-linolenic acid. It is known for its anti-inflammatory properties and can be useful in easing the symptoms of arthritis.

It is also linked to the reduction of incidents of auto-immune disease such as multiple sclerosis. It is also linked to the reduction of risk of developing heart disease and high blood pressure and has been used to treat carpal tunnel syndrome and diabetic foot ulcers.

Serves 2-3 large salads

Flax Oil Dressing

5 minPrep Time

5 minTotal Time

Save RecipeSave Recipe
Print Recipe

Ingredients

  • ½ cup flax oil
  • ¼ cup apple cider vinegar
  • 2 tablepoons peanut butter
  • 2 teaspons hot English mustard
  • 4 tablespoons maple syrup

Instructions

  1. Put all ingredients in blender and blend until smooth.
  2. Store in air-tight container or glass jar in the fridge.

Notes

Vegan. Plant-based. Dairy-free.

7.8.1.2
29
https://tenterfieldhealth.com.au/flax-oil-what-can-you-do-with-it/

Personally, I am a big fan of flax oil and think it is just one of the things that have been beneficial for me, in terms of managing my multiple sclerosis. This dressing is one of my ‘go-to’ recipes and it honestly makes anything taste good!

flax oil dressing 2

My children Archie and Rissie are happy to use it as a dipping sauce for vegetables, it goes beautifully with every salad imaginable and it is heaven over roast vegetables.

It is super-easy to make too, taking only minutes to put together and it keeps beautifully in the fridge.

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

Jackfruit – What it is and What You Can Do with It

By

The jackfruit plant is said to have originated in India, but it is also found in abundance in southeast Asia, the East Indies, Thailand, Malaysia and Indonesia. When eaten ripe and raw, which is generally how it is consumed in its countries of origin, a jackfruit has a sweet taste, similar to that of a pineapple, mango or banana.

When it’s unripe, its taste is more neutral, like a potato and its unique flesh which can be shredded or pulled has an almost meat-like consistency.

Yields 4 generous sandwiches

Coronation Jackfruit Sandwiches

Coronation Chicken was a dish that was created for Queen Elizabeth’s coronation in England. This is a vegan version without the mayonnaise (or chicken), but the sauce is just as creamy and decadent! The jackfruit went perfectly with this rich and indulgent sauce.

4 hrPrep Time

10 minCook Time

4 hr, 10 Total Time

Save RecipeSave Recipe
Print Recipe

5 based on 1 review(s)

Ingredients

  • 300 grams Jackfruit – Amazonia Co.
  • 2 cup raw cashews – soaked for at least 4 hours
  • 4 tablespoons of Mango Chutney
  • 3 teaspoons of curry powder
  • ½ teaspoon lemon juice
  • ½ cup sultanas
  • ½ cup water
  • Salt & Pepper to taste
  • 6 Spring onions – white ends thinly sliced
  • Rocket
  • 8 slices of your favourite bread

Instructions

  1. Heat Jackfruit in a fry-pan over a medium heat, shredding with a fork.
  2. Continue until all Jackfruit is heated through.
  3. Add the drained cashew nuts, chutney, curry powder, lemon juice and water to blender.
  4. Blend until completely smooth.
  5. Salt & Pepper to taste.
  6. Add this to a bowl with sultanas and spring onion. Combine thoroughly.
  7. Add Jackfruit and ensure that all is combined.
  8. Assemble sandwiches using the Coronation Jackfruit and Rocket.

Notes

Vegan. Plant-based. Dairy-free.

7.8.1.2
28
https://tenterfieldhealth.com.au/jackfruit-what-it-is-and-what-you-can-do-with-it/

Jackfruit is increasingly being used in other parts of the world, most notably the USA as a plant-based meat alternative. The young unripe Jackfruit flesh is quite versatile as it soaks up flavours well and the texture of the cooked jackfruit is akin to pulled pork or shredded chicken.

Coronation Chicken was a dish that was created for Queen Elizabeth’s coronation in England. This is a vegan version without the mayonnaise (or chicken), but the sauce is just as creamy and decadent! The jackfruit went perfectly with this rich and indulgent sauce.

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

What to Do With Walnuts – Make Some Bread

By

 

When Bec at Go Vita Tenterfield told me she thought that walnuts would be our ingredient of the month I did a little happy dance. I am such a big fan of nuts as they have multiple health benefits and they are little powerhouses of good fats, fibre, antioxidants and nutrients. I am also a big fan of buying things that are not wrapped in plastic!

Yields 8-10 generous slices

Walnut and Pumpkin Bread

I love the combination of walnuts and pumpkin. this is an easy bread to make and ideal if you are looking for a little warm, winter comfort food.

45 minPrep Time

50 minCook Time

1 hr, 35 Total Time

Save RecipeSave Recipe
Print Recipe

Ingredients

  • 280 gram plain gluten-free flour
  • 150 gram light brown sugar
  • 120 gram roughly chopped walnuts
  • 1 teaspoon baking powder
  • 1 teaspoon bicarbonate of soda
  • 1 teaspoon + more for pumpkin of ground cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground clove
  • 1 teaspoon vanilla extract
  • 1/3 cup unsweetened almond milk
  • 1/3 cup olive oil + a little more
  • 1 tablespoon of maple syrup
  • 1 Kent Pumpkin – this recipe only uses 400 gram of cooked pumpkin but I cut a whole pumpkin up as I used the leftovers for salads!
  • 2 tablespoons of chopped walnuts (for topping)
  • 2 tablespoons of pepitas (for topping)
  • 1 tablespoon of Demera Sugar (for topping)

Instructions

  1. Pre-heat oven to 200 degrees Celsius
  2. Line two baking trays with baking paper
  3. Peel, de-seed and roughly chop pumpkin
  4. Lightly coat in olive oil and spread on the baking trays
  5. Sprinkle with salt and ground cinnamon
  6. Roast for 30 minutes until pumpkin tender. Remove from oven.
  7. Line loaf tin with baking paper or lightly grease.
  8. Mix dry ingredients in bowl
  9. Add the pumpkin, almond milk, vanilla essence, olive oil and maple syrup to blender and blend until smooth
  10. Combine wet and dry ingredients being careful not to over mix.
  11. Pour into loaf tin and then top with the combined topping ingredients.
  12. Bake for 50 minutes or until a skewer comes out clean.
  13. Beautiful served warm and also keeps and freezes beautifully.

Notes

Vegan. Plant-based. Dairy-free. Gluten-free.

7.8.1.2
27
https://tenterfieldhealth.com.au/what-to-do-with-walnuts-make-some-bread/

The kids and I are trying to reduce our carbon footprints at the moment and one of the most obvious things we can do is reduce the amount of plastic we use.

So as these incredible walnuts are not pre-packed and are available in bulk, you can get as little or as many as you need.

You will find paper bags to use as well at Tenterfield Health. With walnuts, not only are you looking after your health, but you are also doing your little bit for the environment. And as I am learning, every little bit helps.

There are so many ways to use walnuts that I was a little bit stuck with my recipe this month purely because I could not decide!

They are fabulous sprinkled on leafy greens and salads or finely ground in dips and sauces. They can be served on top of your favourite oatmeal, porridge or cereal or chopped and added to your sandwiches and wraps.

Finely ground they are a great addition to a plant-based bolognaise or chilli and they are beautifully roasted with vegetables.

For some reason, I have been hankering after a sweet bread so I thought I would make a Walnut and Pumpkin Bread this month. I love the combination of walnuts and pumpkin and was so happy with how this bread turned out. A little bit of sweet comfort food.

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

Try Something New With Maqui Powder

By

The ingredient that Bec chose for me this month was Maqui powder from the super berry Maqui. Maqui is known as a superfood being a bit of a powerhouse when it comes to nutritional benefits.

I love the colour of Maqui powder and thought it would be a perfect ingredient for a little tart with super crumbly and buttery pastry.

Yields 12 Serves

Serves 12 tarts

Maqui Cashew Cream Tarts

You'll love the colour of Maqui powder. It's the be a perfect ingredient for a sweet tart with super crumbly and buttery pastry.

10 minPrep Time

30 minCook Time

40 minTotal Time

Save RecipeSave Recipe
Print Recipe

Ingredients

    Tart pastry
  • 3 cups plain flour
  • 1 cup olive oil
  • 3 tablespoons of caster sugar
    • Filling
  • 1 cup raw cashews – soaked for at least four hours, overnight is ideal
  • 3 tablespoons of maple syrup
  • ½ cup almond milk
  • 2 tablespoons of maqui powder
  • ½ cup water
  • ¾ teaspoon agar-agar powder

Instructions

    Tart pastry
  1. Pre-heat oven to 180 degrees Celsius
  2. Whizz the ingredients in a food processor until forms a crumbly dough.
  3. Please note this pastry is not one you can roll out and needs to be pressed firmly into the tart tins.
  4. Press into individual loose-bottomed tart tins.
  5. Bake for 30 minutes and immediately after removing from oven, cover with a clean tea-towel and press the pastry firmly down to ensure compacted.
    6. Filling
  6. Drain the soaked cashews and place in a blender with maple syrup, almond milk and maqui powder.
  7. Blend until completely smooth and no hint of granulation from the cashew nuts
  8. In a saucepan, combine water and agar agar powder, whisk and bring to the boil.
  9. Immediately reduce heat and cook for 2 minutes on a low heat while whisking continuously
  10. Make sure you cook this for 2 minutes – the cooking process activates the agar-agar so it will set the mixture
  11. Then add the agar-agar mixture to the maqui mixture in the blender and blend until smooth and combined
  12. Immediately fill the tart shells and allow to set in the fridge.
  13. Top with your favourite fruit if you desire.
7.8.1.2
26
https://tenterfieldhealth.com.au/try-something-new-with-maqui-powder/

Maqui are known for their anti-inflammatory properties and are recommended for general health and wellbeing. Super rich in antioxidants, Maqui has one of the highest ORAC of all edible berries.

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

Proganics Chocolate and Peanut Butter Slice

By

I have never used protein powders before looking at recipes for Rebecca at Tenterfield Health. So this is another ingredient that is new for me.

Protein powders have all sorts of health benefits which include weight management, adding extra nutrition to your diet, muscle growth and aiding recovery after exercise.

Yields 16

Chocolate and Peanut Butter Slice with a Candied Cashew Crumb

A delicious and nutritious slice! If you would like a creamier slice, just double the chocolate cream filling.

20 minPrep Time

50 minCook Time

1 hr, 10 Total Time

Save RecipeSave Recipe
Print Recipe

Ingredients

  • Base Ingredients
  • 2 cups flour
  • 3 tablespoons caster sugar
  • ¾ cup olive oil
  • 2 teaspoons almond milk
  • ---
  • Filling Ingredients
  • 1 cup raw cashews – soaked for at least four hours, overnight is ideal
  • 3 tablespoons of maple syrup
  • ½ cup almond milk
  • 5 tablespoons choc peanut butter protein powder
  • 1 tablespoon peanut butter
  • ½ cup water
  • ¾ teaspoon agar-agar powder
  • ---
  • Ingredients for Candied cashew crumb
  • 3 cups raw cashew nuts
  • ½ teaspoon salt
  • 1 teaspoon cinnamon powder
  • 4 tablespoons brown sugar
  • 4 tablespoons caster sugar
  • 80 ml aquafaba – liquid from a tin of chickpeas

Instructions

  1. Instructions for Base
  2. Prepare a tart tray by lining the base with baking paper. I used a rectangular loose-bottomed tray that was 35cm x 12cm
  3. Pre-heat oven to 160 degrees Celsius
  4. Combine the flour, sugar, olive oil and almond milk in a processor until the mixture comes together as a crumbly dough.
  5. Press into the tart tray and evenly distribute
  6. Bake for 20 minutes.
  7. After removing from oven, cover with a clean tea-towel and press with hands while warm to ensure that the base is firmly compacted.
  8. ---
  9. Instructions for Filling
  10. Drain the soaked cashews and place in a blender with maple syrup, almond milk, choc peanut butter protein powder and peanut butter
  11. Blend until completely smooth and no hint of granulation from the cashew nuts
  12. In a saucepan, combine water and agar agar powder, whisk and bring to the boil.
  13. Immediately reduce heat and cook for 2 minutes on a low heat while whisking continuously
  14. Make sure you cook this for 2 minutes – the cooking process activates the agar-agar so it will set the mixture
  15. Then add the agar-agar mixture to the chocolate and peanut butter mixture in the blender and blend until smooth and combined
  16. Immediately pour over the base in the tart tin and place in the fridge
  17. ---
  18. Instructions for cashew crumb
  19. Pre-heat oven to 150 degrees Celsius
  20. Line a baking tray with baking paper
  21. Add the salt, cinnamon and sugars to a bowl and combine
  22. Whisk aquafaba with a fork until fluffy
  23. Pour the nuts into aquafaba and stir to coat
  24. Add the sugar mixture and stir again to coat the nuts in the mix
  25. Pour coated nuts on to the baking tray
  26. Bake for 15 minutes and then stir them with a fork to stop them clumping and return them to the oven for another 15 minutes.
  27. Remove from oven and allow to cool and harden.
  28. Once cool, whiz in the processor to form a chunky crumb
  29. Spoon mixture over chocolate tart filling.
  30. Cut into 16 pieces.
  31. Store in an air-tight container until ready to serve
7.8.1.2
25
https://tenterfieldhealth.com.au/chocolate-peanut-butter-slice/

Most people mix the various forms of protein powders available with water, juice and milk to make protein smoothies or drinks. There are however many other ways to use protein powders while still enjoying their nutritional benefits.

As this particular powder by Proganics was a chocolate and peanut butter flavour I thought I would create something sweet!

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.