Honey  - Sweetened Banana Hearts


Honey - Sweetened Banana Hearts

They are fluffy, whole grain, naturally sweetened, downright healthy banana muffin hearts that are also delicious. The recipe calls for basic ingredients and you can mix them all together in one bowl.


  • 1/3 cup melted coconut oil or extra virgin oil
  • 1/2 cup honey
  • 2 eggs
  • 1 cup mashed ripe banana ( about 2 bananas)
  • 1/4 cup unsweetened almond milk
  • 1 tsp baking soda
  • 1 tsp vanilla extract 
  • 1/2 tsp salt
  • 1/2 tsp cinnamon
  • 1 3/4 cups coconut flour, or oats or whole wheat flour
  • 1/3 cup oats ( I add 2 scoop of vanilla protein powder)


  1. Preheat oven to 165 C. if necessary, grease 11 cups of your muffin or other tin with coconut oil.
  2. In a a large bowl, beat the coconut oil and honey together with a whisk. I use food processor. Add eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined.
  4. Divide the batter evenly between the 11 muffin cups, filling each cup. Bake muffins for 25 minutes.
  5. Place the muffin tin on cooling rack to cool.
  6. Enjoy muffin hearts as is or with spread of nut butter :)



5 ingredients SiS Energy bars

I am a huge fan of berries and chewy, nutty energy bars. These little bars delivers fast energy with a caffeine boost that's easy to take. The ingredients are so simple and I like to play around with adding other ingredients into the mix to get new taste and texture that I like. I add 1 SiS GO Energy = caffeine gel :)


8 large bars or 16 small square- shaped bars       ready in 15 minutes

  • 1 cup mixed nuts
  • 1 cup dried tropical fruit mix
  • 1 Berry Flavour Sis Energy Gel
  • 1 cup pitted dried dates 
  • 1 tbs coconut oil


  1. You can roasted the nuts. Roasting will add a toasty, nutty depth to the bars. If desired roast the nuts at 350F for 10 to 12 minutes. Allow to cool before using.
  2. Combine the nuts, dried fruit, dates and meleted coconut oil in a food processor. Pulse few times just to break them up. Add Sis Gel and process continuously for 30 seconds.
  3. By this point, the ingredients should all have broken down int crumb-sized pieces.
  4. The gel will make sticky dough so dump the dough on the plastic wrap  or wax paper  and with your hands forms a thick square, roughly 8"x 8" in size. 
  5. Divide into 8 bars or 16 small squares, as desired. Wrap each bar in plastic wrap or wax paper and chill for at least an hour or overnight.
  6. Store the bars in the fridge for several weeks or in the freezer for up 3 months.

Per serving: (16 bars) : 123Kcal, 4.5g fat, 12g carbs, 1.3g fibre, 1.6g protein, 4.4mg caffein

The bars can be eaten straight from the fridge or freezer and will be firm, but chewy. 



Pumpkin - raisin bars

Try these oat bars for a breakfast on the run or for post-workout refueling. Cut into 8 portions for meal sized serving or 12 for snack sized bars.


8 or 12 servings    ready in 35 minutes

  • 1 and 1/2 cup quick oats
  • 1 cup whole - wheat flour
  • 1 cup  vanilla whey protein powder
  • 1/2 cup stevia sugar
  • 3 tablespoon ground flaxseed
  • 1 tbs baking powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • pinch of salt
  • 3/4 cup %fat plain Greek yogurt
  • 4 egg whites
  • 1/4 cup water
  • 2 tbs coconut oil
  • 1 tsp vanilla extract
  • 1 large apple finely  chopped
  • 1/4 cup raisins, not packed
  • 1/4 pumpkin seeds


  1. Preheat oven to 350 degrees F. Spray 9 x 13 inch baking dish with cooking spray.
  2. In a large mixing bowl, combine oats, flour, whey protein, stevia sugar, flaxseed, baking powder, soda, cinnamon and salt. Stir to blend.
  3. In a separate mixing bowl, combine yogurt, egg whites, water oil, and vanilla. Stir in chopped apple, raisins, pumpkin seeds. Add wet ingredients to bowl containing dry ingredients. Stir to blend just until uniformly moistened. Spread batter in pan.
  4. Bake for 15-17 minutes until center is just solid, allow to cool completely before cutting into bars.
  5. Wrap individually in plastic wrap and store in freezer.

Per serving ( for 8 bars) : 353 calories, 7g fat, 58g total carbohydrates, 6g fibre, 18g protein

Per serving ( for 12 bars): 288 calories, 6g fat, 48g carbohydrate, 5g fibre, 15g protein



Chocolate and Berry Truffles

Fats are an essential part of triathlete's diet. They transport vitamins, support healthy brain function, help to produce hormones and also contribute energy for performance.

I love making these quick healthy, sugar free Chocolate - Berry Truffles.These are sweetened with dried fruit, and berry protein powder ( 2.2g sugars in 38g of protein)


I have been using this low carb  ( 2.2g carb in 38g of protein ) protein powder for two months and loved how amazing it tastes using for baking, or just mixes with almond unsweetened milk and the results it gives. 




50 truffles

  • 200g walnuts, hazelnuts, pecans or almonds
  • 120g dried cranberries
  • 120g dates
  • 2tbsp coconut oil
  • 2 tbsp berry protein powder
  • 2tbsp milled linseed ( cranberry and blueberry)
  • 20g dark organic chocolate


  1. Place nuts into a food processor and grind to paste. Pit the dates,cranberries, protein powder, milled linseed and add to the food processor.
  2. Gently melt the coconut oil and whizz together to make a thick paste
  3. With wet hands roll into small balls before rolling in melted dark chocolate.
  4. Alternatively, dust with a sprinkling of milled linseed or cocoa nibs,
  5. Put onto tray in the fridge for several hours to set hard.
  6. Also you can freeze them for storage, so keep a supply stored up ready to reach for healthy treat.

Fat is important in our diet as any other food element.The most important thing is to know what kinds of fat we should eat and what is quantities

Good fats are found in: Nuts, seeds, olive oil and oily fish Omega 3 and Omega 6 are two types of healthy fats.

The most important thing to remember is to stay away from BAD fats contain High amounts of saturated and trans fats found in: Takeaways, processed foods, cakes, pastries and fried foods.

An intake of 1 gram per kilogram body weight per day of good fats is suggested. (http://coacheshub.britishtriathlon.org/)



Protein yogurt

250 g yoghurt (low fat)
30 g whey protein powder (I chose vanilla flavour)
50 g raspberries
50 g blueberries

Mix all the ingredients together

Nutritional facts:
energy: 257 cal
protein 40,5 g
carbohydrates: 18,5 g (sugar 17,5 g)
fat: 0 g
fiber: 8 g



Healthy Homemade Scones

These scones come together in less than 30 minutes and are best served warm from the oven.


3 ounces almond flour (90g)

1 large banana

3 whole eggs

1 tsp vanilla stevia

2 tbs melted coconut oil

4 tbs almond milk ( 60ml)

1/2 tsp baking powder

1/2 tsp cinammon

2 scoops flavor protein powder

1/3 raisins

pinch of salt


1. Preheat oven to 400°.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Place eggs and banana in a food processor; process until finely smooth. Add flours, stevia sugar. Add melted coconut ; and next  ingredients (through allspice) to processor; pulse 5 times or until mixture resembles coarse meal. Add raisins if you wish.

3. Turn dough out onto a lightly floured surface; knead lightly 3 times. Roll dough to a 1/2-inch thickness; cut with a 2 1/2-inch biscuit cutter to form 10 rounds. Place rounds 1 inch apart on a baking sheet lightly coated with cooking spray. Bake at 400° for 14 minutes or until golden brown. Remove from baking sheet; cool on a wire rack.

Addictive! These scones are amazing! Right from the oven they are crisp on the outside and perfectly moist on the inside; great on-the-go breakfast during busy work weeks!



Banana Protein Loaf


170g (6oz) Bran Flakes/Cereal


85gBanana Whey Protein,


20g coconut flakes

1 tsp baking powder

2 Tbsp Stevia/Splenda

150 ml unsweetened almond milk

2 medium bananas


Serving Size: 10 slices

  1. Weigh out the dry ingredients into a large bowl
  2. Mix together thoroughly
  3. Blend the 2 Bananas with the milk
  4. Pour the banana and milk combo into the dry ingredients
  5. 10 minutes before placing in oven pre-heat oven to 130 degrees
  6. In your greased and floured loaf tin spoon in the mixture
  7. Place in the oven for a minimum of 45 mins. It may need up to 60 mins.

Enjoy :)  eat warm from oven or leave to cool.