Breakfast plantain-egg muffins

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

This recipe for breakfast plantain-egg muffins is a delicious quick grab and go option for busy mornings. They are low calorie muffins with eggs, plantain bacon, diverse vegetables for maximum texture and flavour!

This image has an empty alt attribute; its file name is aviary-image-1549966051327.jpeg

Eggs are smart breakfast choice because they are not only healthy but so versatile, you can poach them, scramble, fry, and make sauces with them. There are endless possibilities with what you can do with eggs.

Coming from a large family of seven my mum had a regular breakfast routine of Eggs with plantain, PAP with AKARA (maize meal and fried black-eyed bean balls), bread and eggs. a typical African breakfast (Nigerian). The switch between these breakfast options meant that breakfast was always enjoyable and satisfying. So, this usually will keep me going till lunch time. in a nutshell, there’s no room for snacking as you are just so full! who can relate?

 But practically, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

So, having a nice twist to the regular egg and plantain or egg recipes it’s exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it.

So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference) But in practical, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

so, I thought having a nice twist to the regular egg and plantain or egg recipes will be more exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it. So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference)

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

WHAT WILL YOU BENEFIT FROM THIS PLANTAIN- EGG MUFFINS??

  • Excellent source of protein: Eggs contain all of the essential amino acids, so they provide complete protein. protein helps builds and repair tissues within the body, and it’s needed to make hormones, enzymes and haemoglobin which are all essential for the body to function well. When protein-containing foods are digested, they’re broken down into individual amino acids. Then the body uses the amino acids to rebuild whatever specific protein it needs. Getting a regular daily supply of protein is critical because your body doesn’t store amino acids One hard-boiled egg has 6 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk. Even though that percentage will vary based on the size of the yolk.
  • You will be full for longer: protein is not easily broken down .it is converted to glucose slowly which means your body is not flooded with more glucose than it can cope with, this keeps your blood sugar level steady and in turn means that your energy level are kept steadier and that mid-morning energy crash can be held off. This is from my first-hand experience with diabetes, monitoring my blood sugar levels before and after each meal gave me a good idea of how certain food types impact our system
  • Excellent source of potassium:
  • plantains are like bananas if you are wondering what they are but are less sugary and starchier, but the good kind of starch (Resistant starch, look it up) potassium helps naturally resolve high blood pressure according to studies. here is a good link for more information
  • .https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
  • Good source of dietary fibre: These are mainly the parts of plant foods your body can’t digest or absorb. Unlike other food types like fats, proteins or carbohydrates which your body breaks down and absorbs fibre isn’t digested by your body. Instead, it passes through your stomach, small intestine and colon and help bulk your stool. so, if you have digestive problems, you’d want to eat more vegetables. they keep you full for longer too this means you are less likely to snack in between meals, this is a good tip for weight management. the fuller you are the less you eat and less extra body fat
  • Convenience: finally this breakfast muffin is a winner in terms of health, satiety and convenience. it is grab and go! make them ahead and fridge in airtight containers as shown below pair with fruit of choice and you’ll be on your way to your at least 5 a day servings of vegetables and fruits.
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

shall we get baking?

Difficulty: easy 20mins
INGREDIENTS.

  • 6 eggs
  • 1pack cup mushroom chopped (I used chestnut)
  •  5-6 bacon rashers
  • 1ripe plantain(peeled)
  • 2 onions sliced
  • 1 bird’s eye chilli or scotch bonnet pepper (black pepper can do)
Sliced mushrooms, peppers and onions
1 ripe plantain
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

METHOD

  1. Preheat the oven to 375 degrees. grease muffin tray with cooking spray or line with paper liners.
  2. Add the plantain in a blender, and crack in the eggs one at a time and  blend  until smooth, this will take less than a minute,  set aside.
  3. Add the olive oil in a pan, then add onions, and peppers cook till fragrant then lastly add the mushroom and cook for 3mins
  • 4. Allow to cool, transfer the cooked vegetables into the plantain- egg mix
  • 5. Divide the plantain-egg mixture evenly among the muffin cups.
Line a part of the tray with raw bacon.. this is for the egg without plantain recipe. if you don’t have plantain you can simply have your egg and bacon muffin!
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});


Bake for 15-18 minutes or until the muffins are set.

Fill cups with the mix

Serve immediately or portion out into air tight containers and store In the refrigerator until ready to eat.

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});
Ta..daa!

breakfast on the go!

 notes: 

You can skip the plantain if you don’t have one, and just go with the eggs as shown in the pictures above, I made part plantain-egg mix and part egg and bacon . So, which ever way you swing you’ll be fine.

Enjoy!!

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({});

Printable version :click on link below


https://sites.google.com/site/healthfulnonyecom/plantain-egg-muffins

please don’t forget to tag me if you make it hashtag hardynonye (Instagram page) hashtag healthfulnonye. Thank you!

Why meal prep

Meal prepping has become a biggest part of my life since my life style change. It has not only helped me build a healthy relationship with food but also changed my family dynamics in a positive way. Being a mom of 3 active kids with varying taste buds and good appetite, preparing meals ahead has helped reduce “fusyness” if there’s any word like that.. hahaha<a href="http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: "ca-pub-4083265031148074", enable_page_level_ads: true }); “>http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: “ca-pub-4083265031148074”, enable_page_level_ads: true });

Everyone ate what was on the table, kids and husband now have a healthier palate. I couldn’t be happier! here are some other benefits if you are ever wondering why you should prepare your meals in advance.<a href="http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: "ca-pub-4083265031148074", enable_page_level_ads: true }); “>http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: “ca-pub-4083265031148074”, enable_page_level_ads: true });

  1. Improves your family health : What we eat, how we eat and when we eat have a huge impact on our health. If You meal plan you will reduce the risk of exposing your loved ones to unhealthy options, because your meal is already prepared, and it’s healthy! What better way to introduce healthy eating habit early in life. It helps teach your young ones about good nutrition. plus the added advantage of the whole family eating well-planned, nutritious meals. good habits are formed early in life!
  2. You will save money

Eating healthy doesn’t have to be expensive if you plan ahead! Buying your ingredients in bulk and taking advantage of your freezer space, if you don’t have a freezer trust me it is the best investment you’d ever make . Planing ahead will help you know exactly what you need to buy, instead of multiple trips to the grocer each week to pick up last minute ingredients.(been there!) you will save money on pricey lunchtime meals. Plus the added advantage of knowing exactly how much you spend on food a month. You really want to try it if you have a family and want to free up some cash for other things.

2. Reduces food waste

Have you ever had to throw away vegetables or other ingredients that went bad before you had a chance to eat it? I used to that a lot and feel it’s an avoidable way of throwing hard earned money away. It’s not a good feeling. But when you meal prep, you tend to use up all of your ingredients for the week or month reducing the chances of any left over if you plan well!

3. Quick and easy grocery shopping

once you’ve planned what meals you will be eating for the week or month, wandering aimlessly around the aisles will be history. I go to the grocer prepared with my food list categories like -fruits, vegetables, meat, frozen food, dairy, grains, and fats. This has helped me to avoid the aisles I don’t need to be in. time saver!

3. It will help you lose weight

Weekly or Bi-weekly meal plans will allow you to know exactly what you are eating and control how many calories you are loading up . and in return reduce or prevent extra body flabs. Tried and tested but consistency is key!

4. Will teach you portion control

The best part of meal prep is that it teaches you balance. Portioning your meals in tubs stops you from over eating and in turn help you loose weight. Eat the right amount of nutrients and experience the magic of balance( tried and tested).

5.Time saving

All it takes is one saturday or sunday a month or week to plan out your meals properly and cook them, Once that is done and dusted , all you then need to do is take them out of the fridge, heat them up and eat. less washing up and kitchen time for the rest of the week or month

6.Increased willpower

All it takes, is 21 days to form a habit. and once you get into the swing of consistently eating healthy, you will gradually stop craving unhealthy foods. having a routine in place is key to healthy eating, and you will find it easier to turn down the foods you know you shouldn’t be eating!

7. It will reduce stress

Coming home from work and trying to figure out what’s for dinner can be stressful. definitely not with meal prep! You can say goodbye to the “what’s for dinner” and chill knowing that your meal just needs to be heated up! wrong food choice can cause digestive problems and affect your sleeping pattern( Avoidable stress).

7. It will help you eat a varied balanced diet

If you are able to consciously plan your meals ahead of time, it will become easy to eat from different food types such as protein, carbohydrates, fat, grains, vegetables, etc in order to get the right mix of nutrients you need to fuel your body. I tend to mix it up every week, sometimes the same main base and different toppings You won’t be limited to the basic foods or bored as most people think, Meal prep helps you get more adventurous!

Remember, there is no right or wrong way of creating a meal prep routine. Everyone has their own way of doing things once you start you’ll find a rythm. If after reading about all this benefits and you still can’t find time to cook your meals ahead shmply outsource it to a trusted healthy meal prep vendor close to you and you will still enjoy all these benefits!

Thanks for stopping by and hope this helps you make changes towards becoming the best version of you!

<a href="http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: "ca-pub-4083265031148074", enable_page_level_ads: true }); “>http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js (adsbygoogle = window.adsbygoogle || []).push({ google_ad_client: “ca-pub-4083265031148074”, enable_page_level_ads: true });

Star anise clementine bundt oat cake

I have been playing around with oats lately, made a few spiced bundt oat cakes( will update soon, then came across fiona cairns star anise,clementine and almond cake, so thought it will be a good idea to add a festive touch to my recipe. So, I modified the recipe using rolled oats as I didn’t have almond flour at the time.
just 1 more sleep to christmas and being on night duty on the eve means some of our christmas meals would have to be prepped ahead. So I used what I had( oats) and it was gorgeous!!
The combination of clementine zest and dried mixed fruits in this cake is more like having a baked bowl of porridge topped with fruits, So, we can enjoy a slice of cake for breakfast this holiday without the guilt😄, plus it counts as 2 of your 5 a day.
The exotic flavour of star anise a lovely flower shaped spice permeates this moist cake beautifully. try this combination and experience a different kind of wonderful!!

FOR THE SYRUP
-100ml clementine juice( about 3 -clementines)
-50g coconut nectar
-6-8 star anise flowers
▶️Gently boil all ingredients until it becomes a syrup. then cover and allow to infuse at room temp to get the aniseed-orange burst.( make overnight or few hours before).
FOR THE CAKE
1–6-8 tbsps extra virgin olive oil
or 250g unsalted softened butter
2–8 honey dates or medjol
3–80g mixed fruits
4–Zest of 6 clementines and 1 lemon
5–300g lightly blended rolled oats
6–1/2 tsp baking powder
7–1tsp baking soda
8– 3 eggs ( optional)
9–4tbsps plain greek yoghurt
10–1 tsp allspice( optional)

METHOD
1-Grease a bundt tin
Blend the olive oil, dates and zest together to a smooth paste. add eggs one at a time, then fold in the dry ingredients and mixed fruits.
2- Pour the batter into the tin level the surface and bake for 20mins or until a wooden stick inserted into the centre comes out clean.

3- Pop on a wire rack and prick holes all over the cake with a cocktail stick as soon as the cake is cooked and drizzle evenly with the syrup. allow to cool completely.
Enjoy
aviary-image-1545635557120-1aviary-image-1545635471857aviary-image-1545635590798aviary-image-1545635557120-2

BLACK EYED BEANS PLANTAIN PIZZA

Black eyed beans is a nutritious plant based whole food with a good proportion of dietary fiber 4g, total carbohydrate 16g, protein 9g and calories 128kcal per 100g serving.(according to nutritionaldata.com and fitnesspal).

I grew up eating beans pottage served with plantain, yam or rice as it was thought that black eyed beans is a complete protein so needed to be balanced with carbohydrate and most of us still believe that beans is a complete protein and still eat this way. from the nutritional composition we can see that it is more carb than protein. knowing the nutritional composition of an ingredient helps with choosing the right ingredient that will pair well with it so as to not only maximize the nutritional benefit but also reduce the impact on the waistline.
Black eyed beans is quite versatile, it can also be eaten as a pudding ” Moin-Moin” the skin of the beans is peeled, blended with onions, peppers, oil, salt and steamed in plantain or banana leaves. A delicacy traditionally eaten in the western part of Africa(recipe coming soon)

So I have paired black eyed beans with half ripe plantain which is also a nutritional bomb to create a delicious , fluffy, chewy crust different from other healthy pizza alternatives out there (bready in texture).
Good news is, this pizza is a combination of complex carbohydrate with a low glycaemic load, so takes time to break down when eaten, this means no blood sugar effect, you’ll be feeling full for a long time, less appetite and consequently no extra flabs!!

If you are from west Africa precisely Nigeria, you know how precious moin-moin is ? talk about something quick and healthy moin- moin tops the list.
So I made black eyed pudding for the week and by day 3 my kids were bored already, so I thought to try something close to what they enjoy eating without a fuss PIZZA!. with the left over ingredients (about 100g peeled black eyed beans and half ripe plantain) pinch of salt, pepper, Italian seasoning, oregano and a table spoon of extra virgin olive oil I was able to put together this delicious healthy pizza crust..
It is gluten free, flourless, no raising agent, just as natural as can be. easily adaptable to vegan, simply swap toppings and you are good to go.
It is super filling and can be served with or without salad and oven baked wedges and spicy chicken wings for a complete pizza night experience.

let’s get cooking!

INGREDIENTS FOR CRUST
– 100g black eyed beans
-1 half ripe plantain
– 1 Tbsp extra virgin olive oil
-I Tsp garlic powder
– I Tbsp Italian seasoning/oregano
– Pepper and pinch of salt to taste.

INGREDIENTS FOR SAUCE
-Half canned tomatoes or fresh tomatoes
-peppers,
-1onion
-2 garlic cloves
-1/2 tsp salt,
-basil leaves
-1 tbsp. extra virgin olive oil
Blend all ingredients and cook in extra virgin olive oil over low medium heat till fragrant and cooked.(8mins or less) take off the hob and set aside

METHOD FOR CRUST
1. Blitz all ingredients in a blender

2. Grease lined pizza tray, pour your batter and cook in pre-heated oven for 20-25mins (flip other side to cook half way cooking time) turn off heat. 20180728_174428
Allow to cool, then spread the marinara sauce over it
20180728_174725
layer with toppings of choice.
20180728_180125

Enjoy!!

please leave a comment if you make it and don’t forget to tag me on Instagram #hardynoye#healthfulnonye
. thank you.

COCONUT FLOUR PANCAKES WITH MIXED BERRY COMPOTE

aviary-image-1529758802427

It is such a delight to finally share this coconut flour pancake recipe after several attempts. with a bit of creativity, I was able to put together this perfect fluffy low-carb, gluten free pancake paired with a delicious homemade fruit compote simply nutritious and loaded with antioxidants, warm, fruity with a touch of natural sweetness.
Pancakes are great weekend breakfast treats in my house hold, my kids always look forward to it so having a healthier version of the traditional regular flour pancakes or the shop bought ones which are usually loaded with a lot of nasties is a great addition to our healthy eating menu and means I can indulge without the guilt. they unbelievably couldn’t tell the difference except that it smells very coco. Nutty!!

aviary-image-1529758746257
SO WHY COCONUT FLOUR?
Healthy eating for me, involves looking for alternatives which completely rules out that feeling of deprivation and in so doing makes eating healthily a long-term goal.
After countless research (thanks to google) I settled for coconut flour as it is said to be the healthiest alternative of all baking flours.
Whole grain flours are also healthy, but some people have digestive problems when they eat it, but coconut flour is grain free and non-inflammatory (good news!!)
coconut flour has a high fiber content (12g per 1/4cup), high protein (7gper 1/4 cup) 3 g of fat and 120 calories in comparison with oat and quinoa flour with the same protein and fiber content but higher in calories.

The high fiber and protein contents means a stable blood sugar as it helps slow down the release of sugar into the blood stream. great for weightless too as the high fiber and protein contents keeps you fuller for longer hence reduced tendency to over eat.
It also has a low carbohydrate content compared to other grains, about 1g of total carbohydrate per 2Tbsps without the fiber.

Coconut four is a good source of healthy fat, it contains MCT (medium chain triglycerides)which has been shown to speed up the rate at which food is broken down.

BEST TYPE OF COCONUT FLOUR
After several experiments I find that there are different types of coconut flour out there and sometime can be challenging to make the right choice. if we must eat healthy it is important that we are eating the right thing, I once bought one that is very white and odourless (probably over refined), I couldn’t perceive that coconut smell and my batter crumbled easily with that flour any time I bake with it, so I had to swap to the RAW ORGANIC COCONUT FLOUR which in my opinion is the best. it is ceramic in colour and full of coconut flavour and a better batter consistency Now that we know why we’ve used coconut flour in this pancake recipe and the type of flour to use, LET’S GET BAKING!

INGREDIENTS
-2 Tbsps coconut flour
-2 Tbsps Almond butter(I used pipandnut, feel free to use any brand)
-2 large eggs
-1/4Tsp baking soda
-1/4 Tsp cream of tartar
-60mls coconut milk

METHOD
1. carefully separate egg white from yolk into different bowls
2. Mix the coconut flour, baking soda, almond butter, coconut milk and egg yolk in a large bowl and set aside.
3. Add egg whites and cream of tartar in a clean dry bowl and whisk to a stiff peak(i used a hand mixer) and set aside
20180610_061527.jpg
4. Slowly fold in the egg white into your batter untill well combined.
aviary-image-1529759167966

aviary-image-1529759214833
5. lightly grease pan with coconut oil(i used about 1/2tsps this will depend on the size of your scoop)and scoop about 2-3 Tbsps over a mediun low heat, when bubbles appear in the center of the pancake flip and cook for extra 2mins

COMPOTE INGREDIENTS
– 150g fresh or frozen fruits( i used 75g mixed berries and 75g cherries)

aviary-image-1529676756343[2048].jpeg
-3Tbsps water
– 1 Tsp of honey(optional)
-1/4 tsp ground cinnamon and ginger(optional)
Wash fruits properly, place water and juice in a pan and bring to boil over medium heat, lower heat once bubbling and use a wooden stick to mash the fruits up to mix well( or slightly blend with a hand mixer to break up chunks a bit). cook for another 5-8mins on low heat, remove from the hob and transfer into a clean jar.
serve with your pancake20180610_061527