Wednesday, 28 May 2014

Clean Banana Bread Recipe

My Clean Banana Bread recipe was created because I couldn't find a recipe that was high enough protein, no added sugar (only sugar from bananas), gluten free and the possibility of being dairy free should you want that option (and not taste like cardboard!!). A perfect afternoon tea snack

Cook time: 60 minutes

Serves: 8

Nutrition Information Panel

Fat, total
- saturated
- sugars

  • 4 bananas, (2 1/2 cups mashed or 575 grams)(they can be yellow bananas)
  • 4 whole eggs
  • ½ cup of nut butter (almond, Brazil and cashew nut)
  • 4 tbl coconut oil
  • ½ cup of walnuts
  • 75 almond flour
  • 75g boomers whey protein (replace with pea protein to be dairy free)
  • 1 tbl cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp vanilla
  1. Preheat your oven to 180°C on a fan forced oven
  2. Combine your bananas, eggs, and nut butter, coconut oil and walnut and blend in a mixer until well combined
  3. Once all of your ingredients are blended, add in your almond meal, protein powder, cinnamon, baking soda, baking powder andvanilla and mix well
  4. Pop into a non stick loaf pan
  5. Pour in your batter and spread it evenly throughout
  6. Place in your preheated oven and bake for 25 minutes or until a toothpick inserted into the centre comes out clean
  7. Remove from oven and flip your bread out onto a cooling rack
  8. Slice and serve 

Thursday, 8 May 2014

10 Foods You Thought Were Good For You

There is are certain foods in our everyday Australian diet that are perceived to be healthy or normal to eat because they are part of our culture, are well marketed, or just because mum said they were good. Here are 10 common food items I have seen on a regular basis in a client’s diet because they perceived they were healthy

  1. Weet-bix: This is just fibre! There are NO other nutritional benefit to having Weet-Bix for breakfast. Make the swap to a quality muesli or eggs for breakfast to ensure you are getting more than fibre for breakfast 
  2. Baked Beans: yes these have protein & carbohydrates BUT they are also only just over 50% beans, and round 40% tomato sauce! If you are looking for a bean – stick to the ones that aren’t in sauce 
  3. Muesli Bars: for the everyday person – these are not a good choice for a snack they are ALL carbohydrate. You need protein at every meal and snack. For endurance athletes – this is a different case, you need to ensure they are of high quality not yoghurt topped and choc chip 
  4. Lean Cuisine: these are NOT a better option for dinner. They are high in carbs, low in protein & VERY high in salt. You are better off purchasing frozen veggies & fish to steam in the microwave 
  5. Herbamare: This is just flavoured salt, you can tell because the first ingredient on the nutrition panel is salt. Purchase dried herbs (oregano) or grow your own (they cost $2 to buy), and used iodised sea salt, or Himalayan salt if you want to add salt. 
  6. Coke Zero: This is WORSE than regular coke. It contains phosphoric acid (increases calcium excretion = weak bones), the sweetener aspartame & potassium benzoate (cancer causing) in excess consumption 
  7. Vegemite: This is just salt and yeast. Veterinarian’s actually give this to dogs as an appetite stimulant. Use a good quality nut spread instead. 
  8. Frozen yoghurt: It may have less saturated fat than ice cream but with a lot more sugar they are almost equal calorie wise. You may as well have the ice cream! 
  9. Caesar Salad: Your basic Caesar is just lettuce, bacon, cheese, croutons & dressing. This only veg in this salad is lettuce and there is far too much fat & carbohydrates than it’s worth. Go for the garden salad option & hold the dressing 
  10. Boost Juice: Most of these are just fruit & ice cream. Far too high in sugar, not enough protein. MYO smoothie instead

For more ways to improve your food intake simply contact Sinead at