Healthy Chocolate Banana Muffins

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The fluffiest healthy muffins you will ever make! These double chocolate banana muffins are an easy, guilt-free treat you can make for any occasion. Gluten and dairy free muffins can be tricky to make but this recipe makes a soft and delicious muffin. I like altering the toppings every time I bake muffins but in this recipe I went with a classic double chocolate chip combo. Other great flavours that work well with the banana oats recipe are blueberry or coffee streusel muffins.

It’s been a month since I’ve been on summer break, unfortunately, I’m spending mine in winter. But, nothing cheers me up more than warm, gooey chocolate muffins on a winter night. Lately, I’ve been trying to focus on blogging and investing more time into the blog. I think this recipe is the perfect kickstart to this new phase and I’m excited for it!

Ingredients

  • 3 eggs
  • 3 bananas
  • 1/4 cup xylitol or coconut sugar (sugar substitute)
  • 1 cup gf flour
  • 1 cup fine oats
  • 1 tsp baking powder
  • 2 tbsp coconut oil
  • 1/4 cup unsweetened cacao powder
  • 1/4 cup unsweetened, dairy free chocolate chips

For this recipe, you can use fresh bananas or you can heat up some frozen bananas like I did. I found that it didn’t affect the taste or the consistency of the muffins, plus it makes the recipe much easier to use bananas you might already have lying in the freezer.

I get a lot of questions on the type of dairy free chocolate chips I use, I get mine from a local grocery store that sources them from Madagascar. The chocolate chips are dairy free and sweetened with xylitol which makes it sugar-free friendly.

Directions

  1. Mash the bananas until smooth and mix in the eggs, coconut oil, and xylitol.
  2. Fold in the oats, gf flour, baking powder, cacao and chocolate chips until we’ll incorporated.
  3. Pour into two greased muffin tins. Bake in the oven for 30-35 mins at 180°C or until darker in color.

A Few Helpful Tips

  • These muffins are best served warm, heat them up in the microwave for 20 secs.
  • They store well in the fridge for up to 5-6 days.
  • Using fine oats adds a nice texture to the muffins but you can blend your oats if you find them too coarse.

Thank you for reading this recipe, I’ll have a few more coming out soon. I hope you’ll stay and follow for more recipes and to support the blog, xoxo.

Food Guilt: 5 Ways to Cope with feeling guilty after “Overeating”

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Hey guys, welcome back to the blog, today we’re talking about food guilt. You’re probably familiar with the term and with the experience of the feeling as well. I would define it as feelings of shame and regret after consuming foods we deem unhealthy or after eating what we think is too much. This is something I’ve experienced far more times than I can count and it has to be one of the worst feelings I’ve experienced. The thing is, the food doesn’t even have to be unhealthy to trigger the guilt, sometimes you can be eating healthy and nutritious meals and still feel guilty if you feel like you overate. However, food guilt is something created by our own minds, it is as real as we make it. Often times I’ve found myself struggling with regret after a full day of eating simply because I thought I had too many calories or wasn’t healthy enough. It takes a while to snap myself out of that dark hole of shame and criticism sometimes, which is why I wanted to share some tips that may help you deal with food guilt. Before we get into it, this is a disclaimer that all of these tips are based off of personal experience and are not a replacement for professional medical advice. If you are struggling with mental health or what you think may be an eating disorder, please seek help or further advice, thank you.

#1. Know Your Triggers

If you feel guilty after eating, it may be helpful to know what foods or eating habits trigger that guilt. For some people it may be eating junk food, processed foods filled with sugar, or foods they just think is unhealthy. It might be binge eating, or eating late at night for you. No matter what it is, it’s important to know what does it for you so you can analyse why you feel guilty.

My food guilt is triggered when I eat foods I do not eat on a normal basis, especially if I’ve done so over the course of a few days. This comes from a fear of overeating, which comes from a fear of weight gain. Even though there is absolutely nothing wrong with gaining weight, we’ve grown up with the idea that weight gain is something negative. It’s only now that this mindset is starting to shift but it is still easier said than done. So triggers are often foods or habits that society has perceived as negative and any guilt resulting from that is also naturalised. But guilt after eating isn’t something that is supposed to be natural. Identifying what triggers your food guilt is the first step to deconstructing the reasoning behind the guilt.

#2. Write & Reflect

One method that always helps is to journal your food guilt, writing down what you did that day and your emotions throughout. Often times you’ll find that writing it down helps you feel more accountable of what or how much you ate, helping you realise it isn’t as bad as your mind is saying it is. However, this isn’t the same as calorie or macro tracking, you would only write down the emotions in that moment, not track every day. Writing down what you regret and then throwing that paper away can help you acknowledge the food guilt and be more mindful so that you can put it past you.

#3. Validate Hunger Cues & Cravings

One of the biggest struggles when it comes to food guilt is knowing when you are hungry. Often times we reprimand ourselves for hunger, but hunger does not always mean boredom, stress, or needing water. A lot of the times you’re hungry because your body needs nourishment and it’s important to acknowledge these cues as well.

We’ve cultivated this idea that cravings are wrong, but rather than suppressing your cravings every time, it might help to give your body what it wants. This doesn’t mean mindlessly eating foods which may not be the most nutritive. Instead, it means having the occasional bowl of ice cream or pizza. If you incorporate balance into your life and listen to your cravings every once in a while, you’ll find it much easier to maintain a healthy lifestyle.

#4. Move Your Body

Moving your body after overeating or when you’re feeling guilty doesn’t mean running on the treadmill for 3 hours as punishment. Often times we feel down or lethargic because we haven’t moved our body that day and that can lead to feelings of guilt. Moving your body can mean anything from 5 minutes of stretching or dancing to a daily walk. If you suffer from food guilt, move your body not to burn calories but to feel in control of your body in that moment.

#5. Do not Punish Yourself

My last and final tip is to never punish yourself for bingeing or overeating. If you feel like you overate, then you can feel content that you enjoyed your food or simply move on from it. If you overate at a family dinner, realize that a big part of these experiences with family are tied to the food you had. If you binge ate everything and everything at 2 am and you don’t even remember what or why, then realize that your body needs fuel and you can always put that to good use layer on.

I hope you found something useful here today. Although I’m not an expert, I’ve had my fair share of food guilt and know that it shouldn’t be naturalized even though it is. Food guilt can be a habit passed down from one person to the other, but it should never limit how you live your life. At the end of the day, when you look back on your life, you won’t even remember the guilt. So ‘if it won’t matter in 5 years, don’t stress about it for more than 5 minutes’ – Dekker. Thank you for reading, xoxo.

Gluten Free Cornbread Recipe

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Cornbread is something I’ve always heard about during thanksgiving. It’s known as a staple in southern American cuisine but I had never tried it before. But the other day, I found a bag of cornmeal lying around and decided to give it a try.

This cornbread recipe is gluten and dairy free. It’s super easy to make and can be sweet or savory. With a crunchy outer crust and a soft and fluffy interior, this recipe is a must try for anyone craving homemade cornbread. Here’s what you’ll need.

Ingredients

  • 1 1/4 cup yellow cornmeal
  • 2 eggs
  • 1/4 xylitol
  • 3/4 cup gluten free flour blend
  • 2 tsp baking powder
  • 2 tbsp coconut oil
  • 1 1/4 cup unsweetened almond milk
  • 1 pinch of salt

Instructions

  1. Preheat the oven at 180°C
  2. Combine the flour, cornmeal, xylitol, baking powder, and salt.
  3. Mix in the eggs, almond milk, and coconut oil.
  4. Pour the batter in a lined baking tray and bake for 30-35 mins or until a fork or cake tester comes out clean.
  5. Allow to cool and cut before serving.

I hope you enjoy this recipe. Please like and follow for more quick gluten and dairy free recipes like this one. Thank you for reading, xoxo.

Almond Chocolate Oat Cookies

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Hey guys, welcome back to the blog. Today’s recipe is a quick and easy oatmeal cookie recipe made with whole ingredients. They’re a guilt free treat that can be altered just by adding any toppings or flavouring you’d like. You’ll definitely want to make these on the regular, so make sure to save this recipe post.

Ingredients

  • 2 cups fine oats
  • 2 eggs
  • 2 tbsp coconut oil
  • 1 tsp vanilla extract
  • 3 tbsp coconut sugar or xylitol (for a sugar free alternative)
  • 1/4 cup chopped almonds
  • 1/4 cup chopped chocolate (I used Nova’s sugar and dairy free chocolate)
  • 1 tsp baking powder
  • 1 pinch of salt

Instructions

  1. Combine the coconut oil, sugar, vanilla extract and eggs.
  2. Fold in the oats, almonds, chocolate, salt and baking powder.
  3. Scoop out the cookie dough into equal balls and flatten onto a lined baking tray.
  4. Bake at 180°C for 30 mins.

A super quick yet delicious recipe that you can enjoy guilt-free. I like to think of it as an everything cookie where you can add any toppings; nuts, seeds, dried fruit. Definitely try out this one and like if you enjoy it. Thank you for reading and follow for more recipes like this one, xoxo.

Coffee Cake Crumble Recipe

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Hey guys, welcome back to the blog. Today’s recipe is a soft coffee cake with a crumbly topping. This gluten free and dairy free version of a classic can be served warm with a scoop of dairy free or regular ice cream or even with a spoon of Oatly greek yoghurt. The crumble adds a great texture and you can even sprinkle some flaky salt to bring out the flavour.

I like making this as a Sunday dessert or for breakfast. When I first heard about coffee cake, I wondered how a crumble would work on a traditional cake, but the crumbly texture balances the base of the cake really well. Traditionally, an American style coffee cake is a sponge cake with a crumb on top, but this recipe uses more of a dense cake. The denser cake holds the coffee flavour while still being soft and fluffy. Here’s how you can make it.

Ingredients

Cake

  • 3 eggs
  • 1/4 cup sugar substitute (I used Truvia)
  • 5 tbsp coconut oil
  • 1tsp coffee extract
  • 1 shot of espresso
  • 200 ml almond or oat milk
  • 4 cups gf flour
  • 1 tsp baking powder

Crumble Topping

  • 1 cup oat flour
  • 1 cup almond flour
  • 3-4 tbsp coconut oil
  • 2 tbsp brown sugar substitute
  • 1 pinch of salt
  • 1 tsp cinnamon
  • 1/4 cup coconut flakes (optional)
  • Almond extract (optional)

Instructions

  1. Preheat the oven to 180ºC. Make sure all your ingredients are room temperature.
  2. Prepare the crumble by combining all of the dry ingredients and then adding in the coconut oil and any extracts.
  3. Set the crumble aside in the fridge and prepare the cake batter.
  4. Combine sugar, coconut oil, eggs, coffee extract, and shot of espresso.
  5. Sift and fold in the flour and mix in the plant-based milk and baking powder. You want a smooth and light batter.
  6. Pour half of the batter in a lined baking pan, sprinkle some of the crumble on top.
  7. Pour in the rest of the batter and top it with the rest of the crumble mixture.
  8. Bake in the oven for 30-40mins or until golden brown and a cake pick comes out clean.

This cake is best served warm and keeps well in the fridge. I hope you enjoyed today’s recipe and come back for more recipes like this one, xoxo.

Healthy Sponge Cake Recipe

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Hey guys, welcome back to the blog! Today’s recipe is one you won’t want to miss. A gluten, sugar and dairy free sponge cake that is simple and quick. I’ve had my share of gluten free sponge cakes and I’ve tried multiple recipes but this is the best one I have ever made. As hard as gluten free baking can be, this cake is soft and airy and the perfect base layer for any cake. You can easily double the ingredients for a larger cake. I made a small batch when creating the recipe, but I will definitely amp it up for any celebration. The best part is that the cake is guilt free even though it doesn’t taste like it. It is great for those of you who want to enjoy a cake without any refined sugar or dairy. So here’s how you can make it!

Ingredients

  • 5 eggs
  • 1 cup gluten free flour
  • 1/2 cup almond flour
  • 1 tablespoon coconut oil
  • 1/2 cup xylitol or erythritol (you can also use a stevia mix)
  • 1 tsp vanilla extract (or any flavor)
  • 1 tsp baking powder

Instructions

  1. Separate the egg whites from the yolks and place in different bowls.
  2. Beat the egg whites until thick and fluffy. Should take about 3 mins on medium speed.
  3. In the other bowl, add the sugar substitute to your egg yolks and mix well.
  4. Add the flavor extract. I used salted caramel flavoring but you can also use vanilla or almond.
  5. Over a double boiler, quickly whisk the egg yolk mixture for one minute until it becomes fluffy and runny.
  6. Remove from the double boiler and mix in your coconut oil.
  7. Add a spoon of the egg whites to the yolk mixture and fold in.
  8. Incorporate the yolk mixture into the rest of the egg whites.
  9. Sift in the flours and baking powder and fold gently.
  10. Pour the batter into a greased cake mould and bake for 15-20 mins at 180°C.
  11. Allow to cool before removing the cake from the tin and serving.

Tips

  • I find that pure xylitol works best in cakes as it is sweet enough without any bitterness. Avoid using pure stevia as it can be bitter, it’s preferable to use stevia blending with monkfruit sweetener or erythritol.
  • I find that almond flour adds the necessary fat and texture to the cake, it’s best not to substitute it for other flours. However, if you do omit it, increase the coconut oil to add more fat into the cake.

There you have it! This recipe is quick and easy and I hope you give it a try. Thank you for reading and please like and follow for more recipes like this one, xoxo.

Ginger Cookies

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Hey guys, today’s recipe is a simple one. Gluten free Ginger cookies! This is the first time I’ve ever tried baking ginger cookies and after experimenting with a few cookie dough types, this is one is ideal for the best flavor. You can easily adapt this recipe to suit your preferences. The best way I can describe this cookie is it has a soft centre and a crumbly texture. If you want a stronger ginger flavour then you can use fresh ginger, but you can use ginger spice for a more subtle flavour.

Ingredients

  • 1/4 cup melted coconut oil
  • 1/3 cup coconut sugar
  • 1 tbsp grated ginger
  • 2 eggs
  • 1 cup oat flour
  • 1 cup almond flour
  • 1 cup corn flour
  • 1tsp cinnamon

Instructions

  1. Preheat oven at 150ºC.
  2. Combine coconut oil, coconut sugar, ginger, and eggs.
  3. Fold in the different flours, cinnamon, and any other spices you’d like.
  4. Avoid over mixing the cookie dough. Allow it to chill for 10-15 mins.
  5. Roll out the cookie dough into even portions, lightly pressing them down.
  6. Bake for 20-25mins or until they harden on the outside.

This recipe was a quickie, let me know if you do try it out down in the comments. Thank you for reading and please like and follow for more, xoxo.

Healthy Orange Cake Recipe

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Hey guys, welcome back to the blog. Today’s recipe is a new one, a gluten and dairy free orange cake! This simple recipe is a twist on my usual lemon bars. It is a soft, yet denser cake, covered with a sweet orange syrup. This is my first time experimenting with fresh oranges, without any orange extract. While you can add orange extract to boost the flavour, I’d definitely recommend adding freshly squeezed orange juice to this one. The recipe yields 9 servings but you can easily double it. The cake is best served warm and would pair great with fresh fruit. Here is how you can make it!

Ingredients

  • 1/4 cup coconut oil
  • 1/3 cup erythritol sugar
  • 1 tbsp orange zest
  • Freshly squeezed orange juice (I used 3 oranges)
  • 3 medium-sized eggs
  • 1 cup almond milk (or any plant-based milk)
  • 1 1/2 cups gluten free flour
  • 1 cup almond flour
  • 1 tsp baking powder
  • 2 tbsp honey + juice from 2 oranges (for the simple syrup)

Instructions

  1. Preheat the oven at 150ºC.
  2. Whisk together coconut oil, eggs, sugar, and orange zest.
  3. Mix in the orange juice.
  4. In a separate bowl, mix the flours and baking powder together.
  5. Sift in half of the dry mixture into the wet and fold in gently.
  6. Alternate between adding in the almond milk and dry mixture until you get a smooth, thick batter.
  7. Pour the batter into a lined baking tin and bake at 180ºC for 25-30 mins, until the top turns golden.
  8. To make the simple syrup (traditionally made with equal parts sugar and water), slightly warm up some honey and mix in the orange juice.
  9. Use a fork or skewer to poke small holes in the cake, drizzle the syrup all over and cut into squares before serving.

I hope you try out this recipe and find it helpful. I have a few more recipes coming out this month so keep an eye out for more gluten and dairy free baking. Please like and follow to support the healthboss community and thank you for reading, xoxo.

Gluten Free Banana Tarte Recipe

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Hey guys, welcome back to the blog! Today’s recipe is a gluten free banana pie/tarte. It took me a while to achieve a simple but delicious gluten free pie crust. This recipe, although not dairy free, is basic and requires only a few ingredients. I made this pie for the whole family and it was well received.

Gluten free pies can be tricky, the crust can sometimes be too hard or too crumbly. My ideal recipe involves two types of crust; a crumb layer for the base and a firmer dough for the lattice design. The best part is you can make both crusts from the same bowl. I usually use the lattice design for banana tartes but when I bake apple or berry pies, I simply use the same crumb mixture as the base. So here’s what you’ll need…

Gluten free flour

When baking a gluten free crust I like to use an all purpose gluten free flour and an almond flour. You can use any mix, although I’d avoid flours with bean flour as they can be a bit bitter. I often use Free form flour but any all purpose should work well.

I like adding almond flour for a bit of texture and to ensure the gluten free flour stays soft. You want to use a fine almond flour rather than a coarse one.

Making it dairy free

I usually use coconut oil for my gluten free crusts but because I wanted a foolproof crust, I opted for butter in this recipe. However, coconut oil should work just as well, but it might change the taste and color. Similarly, I haven’t tried this recipe with vegan butter but it should perform well as long as there is enough fat content in the crust.

Ingredients

Crust

  • 3 cups gf flour
  • 1 cup almond flour
  • 85g unsalted cold butter (or 6 tbsp)
  • 2 eggs
  • 2 tbsp sugar (truvia for a sugar free option)
  • 1 pinch of salt
  • 1/2 tsp apple cider vinegar

Filling

  • 6 medium sized bananas
  • 1 tsp Vanilla extract
  • 2 tbsp sugar (or erythritol)

Instructions

For the crust

  1. In a bowl, mix 2 1/2 cups of gf flour with the almond flour, sugar, and salt.
  2. Add in chunks of the cold butter and mix into the flour until it starts to form small clumps.
  3. Mix in 1 egg and the apple cider vinegar until you get a crumb texture, it should clump together when you press it.
  4. Grease a pie mould and press in the crumb mixture all around the edges first. Once you’ve pressed in the edges, you can use a spoon to shave off any excess before pressing in your base. You should use about half of the crust mixture by this point.
  5. Bake the crust at 150°C for 10 mins.

For the filling

  1. While the crust is baking you can make your filling.
  2. Mash up 6 ripe bananas until smooth.
  3. Transfer to a saucepan and mix in sugar and vanilla on low heat.
  4. Cook on low heat until it turns a darker brown.
  5. Pour in the filling into the pie crust.

For the lattice crust

  1. Now you can make the pie dough with the last half of the crumb mixture. Add in two eggs to the crumb mix and about 1/4 cup of flour.
  2. Mix and knead until it forms a dough. It shouldn’t be sticky but malleable and still soft.
  3. Roll out the dough on a piece of parchment paper and use a knife or pastry cutter to cut out strips. They should be about 1cm thick and long enough to cover your pie.
  4. Once you have enough strips, you can start layering and crisscrossing them over the filled pie. Cut off all the edges, pressing them into the lower crust.
  5. Bake at 170°C for 15-20mins or until golden.

Tips

  • For the lattice layer, I like to lay down all my vertical strips first and then thread through my lateral strips.
  • If you want to, you can use the same crumb mixture as your top layer. It works great on my apple pies.
  • You can use an egg wash on your upper crust layers to bring more of a golden color.
  • You want your crust strips to be thin enough to handle but thick enough so that they don’t break.

Gluten free pie crusts can be a challenge so I hope you found this recipe helpful. I definitely believe everyone has a recipe that works out for them and this blog aims in helping you find what works for you. Thank you for reading, please like and follow for more recipes and let me know what you think about it down in the comments, xoxo.

The Best Healthy Chocolate Chip Cookies Recipe

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Hey guys, welcome back to the blog! It’s been a hot minute since I’ve baked some healthy cookies so to get back into it, I tried a new gluten, dairy, and sugar free chocolate chip recipe. I tried this recipe a couple of times to make sure it is foolproof and if you want a chewy, crisp cookie then this is the recipe for you. This recipe yields about 9 servings but you can easily halve or double it. They also store really well in the fridge, and they have a more soft, crumbly texture when warm.

Gluten Free Flours

The type of flour you use significantly impacts the texture of your cookie, for this recipe I used self-raising gluten free flour from Freee Farm, but you can also use any gluten free all purpose flour blend. I like using a pre-made flour mix to simplify the recipe rather than mixing different flours to achieve the right consistency. However, for this recipe I would avoid bean flour or coconut flour, which could change the taste and texture of the cookie.

Sugar Substitute

For this recipe, I used a sugar free stevia/erythritol brown sugar from Truvia. I would recommend brown sugar for this recipe rather than white sugar blends because it gives the cookie that soft texture in the middle. If you want to substitute the brown sugar, coconut sugar should also work well.

Making it dairy free

If you want a dairy free recipe, you can use coconut oil like I did. If not, you can use traditional butter. I have not tried vegan butter with this recipe, but it should work as well. Your cookies need a source of fat to stay soft and chewy, if you skip it you risk having a dry and crumbly cookie.

Tips

  • Allow all your ingredients to come to room temp to prevent the coconut oil from solidifying.
  • Do not overman the dough.
  • You can chill the dough for 15mins before baking so that the cookie expands while the fat melts when baking.
  • Avoid flattening the cookie dough balls, they should spread out when baking, otherwise they’ll just melt into one big puddle.

Ingredients

  • 1/4 cup coconut oil
  • 1/2 sugar substitute (I used Truvia Brown Sugar)
  • 1 tsp vanilla extract
  • A pinch of salt
  • 2 eggs
  • 2 cups gluten free flour
  • 1/4 cup dairy free chocolate chips

Instructions

  1. Preheat the oven at 150ºC.
  2. Whisk coconut oil and brown sugar until well combined.
  3. Add in the vanilla, salt, and eggs.
  4. Gently fold in the gluten free flour until it forms a sticky dough.
  5. Fold in the chocolate chips and chill the dough.
  6. Roll out cookie dough balls on a tray lined with baking paper, ensuring each one has enough room.
  7. Bake at 180ºC for 15-20 mins or until they turn golden.
  8. Allow them to cool on a rack and store in an airtight container.

There you have it! My favourite chocolate chip cookie recipe. I hope you try this one out and find more recipes you’ll enjoy. Please like and follow for more gluten free recipes. Thank you for reading xoxo.