remember when 4 ingredients was THE cooking book of the decade?
it was simple, it was fast and even the gastronomically challenged could make something… well, for me, the idea of any recipe being 4 ingredients or less is still really attractive and has lost none of its lustre. why? because of the simplicity. making food and the art of cooking accessible to everyone is one of the things i am most passionate about as a nutritionist in training. whilst shows like masterchef and my kitchen rules have amped up interest in niche food products, a lot of it is out of reach of the average family.
nutrition starts at home and these super simple bikkies are a simple food swap that taste great whilst also providing lots of the good stuff (antioxidants, iron, fibre, magnesium and key minerals).
2x mashed over ripe bananas
1 cup of steel cut rolled oats
1 teaspoon locally sourced honey
a handful of cacao nibs (i didn’t measure just kind of chucked them in until it looked good?)
pre-heat your fan forced oven to 160 degrees. mash the banana in a bowl and then combine the oats. add in the honey and cacao nibs and you’re done. (woah, that was hard…not). roll into tablespoon size balls, place on a tray with baking paper and flatten slightly.
cook for approximately 10-15 minutes. you can pop a little ghee on with a pastry brush if you want a nice brown crispiness on the top.
cool on the tray for 5 minutes and then move to a rack.
lastly and most importantly, EAT!
super yum, nutrient dense and most of all, simple.
you know all those lame things you’ve heard about vegan food being boring and tasting like cardboard? well, those are merely the cries of the uninitiated because not only is vegan food delicious, it is simple to whip up a feast for all your friends.
and on that note, here we go…
cauliflower and parsnip soup
1x whole cauliflower (break into florets)
2x parsnips, chopped finely
2x vegetable stock cubes
1x onion, chopped finely
2x garlic cloves, chopped finely
1 tablespoon of wholegrain mustard
cook off the onion and garlic in some olive oil and then add cauliflower and parsnip until slightly browned. dissolve the stock cubes in hot water (should just cover the vegetables) and add to pot. crack some pepper over the top and turn up until it starts to boil, then let it simmer until the vegetables are soft. let it cool slightly and the use a bamix/stick blender to until it reaches a delicious puree-like consistency. stir through the mustard and serve!
but wait, there’s more…
3x medium, overripe bananas
1/2 cup nut butter (i used peanut butter, coz yum)
1/3 cup cacao
handful of cacao nibs
preheat your oven to 180 degrees celsius. smoosh the bananas and combine with nut butter (you can heat it, if it’s a little claggy). stir through the cacao and cacao nibs and pop into a lined loaf tin. cook for about 15 minutes. brownies should still be fudgy. serve with a little raspberry coulis and voila!
add a tipple of organic red wine (makes the morning after, a little easier on the noggin’) and you have yourself a beautiful night in.
any old school recipes you’re dying to eat but wanna make a little more wholesome? hit me up in the comments and i’ll see what i can do.
it’s 930pm. i don’t have any flour. and i’ve got the munchies… what’s a girl to do?
thankfully, arman from @the big man’s world, was waiting in the wings, ready to help.
so, without further ado. here it is. 3 ingredient, super simple brownies with no butter, flour, grains or sugar.
- 1 cup unsweetened applesauce (with a pinch of cinnamon)
- 1/2 cup drippy almond butter (i did half/half with peanut butter for some extra crunch)
- 1/4- 2/3 cup raw cacao powder
- preheat the oven to 170 degrees and coat a small loaf pan with cooking spray.
- in a large mixing bowl, add your applesauce and nut butter and mix well. once mixed, add cacao and mix until fully incorporated and a thick, silky batter remains.
- transfer brownie batter to pan and bake for 20-30 minutes or until a skewer comes out just clean (be careful not to overcook!).
- allow the brownies to cool in the pan completely. then once cooled, refrigerate for several hours or overnight.
- remove from the fridge, slice into bars and top with optional extras (raspberries, ganache or whatever takes your fancy).
- brownies need to be kept refrigerated but are also freezer friendly.
- cooking time can vary, depending on your oven.