PB&C BANANA BREAD

This peanut butter and chocolate (PB&C) banana bread combines the classic peanut butter and banana combo (PB&B) with some decadent marbled chocolate. I’m not usually a big fan of banana bread, but give me bananas with peanut butter… now, that’s a different story.

Ingredients:

  • 3 – 4 ripe bananas (depending on size), mashed
  • 1.5 cups self raising flour
  • 1 egg
  • 3/4 – 1 cup rice milk
  • 1/2 teaspoon vanilla essence
  • 3/4 cup dark chocolate chips, melted
  • 2 tablespoons peanut butter
  • (Optional: 1 extra banana for decoration)

Method:

  1. Combine the mashed bananas, self raising flour, egg, milk and vanilla essence in a mixing bowl.
  2. Transfer mixture to a lined baking tray.
  3. Stir in peanut butter and melted chocolate to create a marble effect, leaving some chocolate for decoration.
  4. Drizzle the remaining melted chocolate on top. (Optional: add another sliced banana on top for decoration.)
  5. Bake at 180 degrees Celsius for 30 minutes or until cooked through.
  6. Allow to cool and set before serving.

ZUCCHINI & CARROT MUFFINS

Savoury muffins are a great on-the-go breakfast or snack option, as well as an excellent way to sneak in some veggies! Make up a larger batch and store in the fridge or freezer, then simply reheat and go!

Ingredients:

  • 1 cup self raising flour
  • 2 eggs
  • 1 large carrot, grated
  • 1/2 medium zucchini, grated
  • 1/2 cup milk of choice (I used soy)
  • 2 slices (40g) cheese, sliced/chopped/grated

Method:

  1. Mix all ingredients in a mixing bowl until well combined
  2. Pour mixture into a lined muffin tray.
  3. Bake at 180 degrees Celsius for 30 minutes or until cooked through.
  4. Cool and serve, or freeze and reheat when required!
BLUEBERRY & PUMPKIN SEED SCONES

BLUEBERRY & PUMPKIN SEED SCONES

There was a time when I strongly disliked scones. The dryness, the lack of taste… But then I was introduced to fruit scones and the combination of scones with jam. Whilst traditional scone lovers may find this controversial, fruit scones were a game changer for me.

These blueberry and pumpkin seed scones combine the sweetness of the blueberries with the nutty, roasted flavour of the pumpkin seeds to make a crispy-on-the-outside-soft-on-the-inside version of this traditional afternoon tea.

Ingredients:

  • 1 cup self raising flour
  • 1 tablespoon butter or olive oil spread
  • 1/2 cup milk of choice (I used soy)
  • 1 tablespoon dried or frozen blueberries
  • 1 – 1.5 tablespoons pumpkin seeds

Makes 4 – 6 serves (depending on the size of your scones!)

Method:

  1. Combine all ingredients in a mixing bowl until a slightly stick dough forms.
  2. Line a baking try with baking paper and dust with flour before distributing dough evenly along tray, allowing space between.
  3. Dust top of scones with more flour.
  4. Bake for 30 minutes at 180 degrees Celsius or until cooked through and slightly brown on top.
  5. Serve with jam and/or cream and your favourite hot beverage!

LEMON & SEED CAKE

I have a history of making terrible baked goods, especially when I try to make recipes healthier or put a ‘creative spin’ on them… Apparently dietitians have a higher tolerance of mediocre-tasting but ‘healthy’ food, which is why I always test things on my family (haha!).

It’s gotten to the point now where my family always look at new creations with trepidation and low expectations…

This lemon cake I made a couple weeks back was met by this same dubiousness, but… the verdict was that it was good!

Ingredients:

  • 2 small lemons, skin washed and left on
  • 1 cup almond meal
  • 1 cup plain flour
  • 4 flaxseed eggs (4 tablespoons flaxseeds + 2 tablespoons water, let sit for 5 minutes until set into gel)
  • 1/2 cup brown sugar
  • 1 teaspoon vanilla essence
  • 3 tablespoons slivered almonds/almond flakes
  • 3 tablespoons pepita seeds
  • 3 tablespoons pine nuts, roasted
  • 2 teaspoons ground cinnamon

Method:

  1. In a pot, boil lemons in a bit of water for 1 hour or until soft (be sure to check there’s adequate water in the pot and the lemon skin doesn’t burn).
  2. In a separate bowl, add all other ingredients and mix until well combined.
  3. Once lemons are soft, puree in blender or food processor.
  4. Add pureed lemons to mixing bowl with other ingredients and mix until well combined.
  5. Add mixture to lined baking tray. Bake for 40 – 60 minutes or until cooked through.

This cake does take a bit of time to make (approximately 1 hour prep and 1 hour cook time). The end product though is a moist and dense loaf that’s super high fibre and high in vitamin C! The seeds give a crunchy texture and are a great source of both soluble and insoluble fibre for gut health! Best served with vanilla ice cream or plain yoghurt to balance the acidity of the lemons.

Be sure to tag me on Facebook or Instagram (@rikkyso) if you try it!

AVOCADO & CHICKPEA DIP

AVOCADO & CHICKPEA DIP

Lately I’ve been experimenting with sneaking in chickpeas into my cooking to increase my family’s and my own intake of legumes and fibre. So far there’s been chickpea cookies, roasted chickpea snacks, chickpeas on rice, and chickpeas in salad… Last week I tried chickpeas in dip and you could barely tell they were there.

Ingredients:

  • 2.5 small avocados
  • 1 can (420g) chickpeas, rinsed and drained
  • 2 tablespoons Greek yoghurt
  • 1/4 lemon juice
  • Salt & pepper to taste

Method:

Blend chickpeas with a bit of water until smooth. Add all other ingredients and blend or mix by hand.

This recipe makes a large enough batch for a few days – use it as a dip or spread in sandwich or as a creamy salad sauce! If the creamy texture and high fibre content isn’t enough to convince you, this dip is also high in protein due to the yoghurt and chickpeas.


扁嘴豆是一個既便宜又營養價值高的食品,含有豐富纖維素和蛋白質。最近在嘗試不同方法把扁嘴豆無聲無色地加到食物裡,目前試過曲奇餅、烤扁嘴豆、還有加到沙拉和米飯裡. 上個禮拜還成功地融入了牛油果醬裡,配上紅蘿蔔和小黃瓜,是一個很健康的零食!

EASTER EGG MUFFIN COOKIES

EASTER EGG MUFFIN COOKIES

If you like the soft but slightly firm texture on the top of muffins, you’re going to like this recipe! I made these a couple weeks ago purely because I was craving choc chip cookies. They turned out well so I thought I’d share the recipe just in time for your Easter weekend.

Ingredients:

  • 1.5 cups plain flour
  • 1/2 cup sugar (I used brown)
  • 1 teaspoon vanilla essence
  • 1 teaspoon baking soda
  • 1/2 cup extra virgin olive oil OR 4 tbs olive oil spread (melted)
  • 1/2 cup milk of choice
  • 8-10 Easter eggs OR 1/2 cup other chocolate (roughly melted)

Method:

  1. Mix all ingredients together, place into a muffin top baking tin OR roll into regular/large balls and press gently with spoon.
  2. Bake for 20 minutes at 180 degrees or until cooked through. 

No matter what Easter means to you and your family, hope you spend this weekend safe and sound! 💕

CHICKPEA & CHIA COOKIES

CHICKPEA & CHIA COOKIES

Adapted from The Authentic Spoon’s recipe, these chickpea cookies are a great high fibre savoury snack option 🍪 

Containing only 4 main ingredients I topped them with hemp seeds, chia seeds and sesame seeds for an extra nutty flavour and even more fibre!

Ingredients:

  • 1 can (420g) chickpeas, rinsed and drained
  • 2 tablespoons peanut butter
  • 1 tablespoon honey
  • Dash of almond milk
  • Hemp, chia and sesame seeds to taste

Method:

Mix all ingredients in blender or food processor until smooth. Bake at 180 degrees Celsius until golden and cooked through.

Would you try this recipe? Let me know your thoughts!

BLACK BEAN BROWNIES

BLACK BEAN BROWNIES

Ingredients:

  • 1 can (420g) black beans, drained
  • 1/4 cup cacao powder
  • 1/4 cup honey
  • 1/4 cup raw sugar
  • 1/3 cup olive oil
  • 1 teaspoon vanilla essence
  • 1/2 teaspoon bi-carb soda
  • 1/4 teaspoon salt
  • 2 large eggs
  • 3/4 cup chocolate chips (I used a 200g Lindt chocolate bunny 😛 )

Method:

  1. Add all ingredients except eggs and chocolate into a blender or food processor and mix until smooth
  2. Add 2 large eggs and mix again until smooth
  3. Stir in 1/4 cup chocolate chips
  4. Add mixture into greased or lined baking tray
  5. Sprinkle remaining chocolate chips onto top of mixture
  6. Bake for 25 – 30 minutes at 180 degrees Celsius or until cooked through
  7. Serve and enjoy!

This recipe is:

  • High in fibre
  • A great source of plant protein

OVERNIGHT OAT & CHIA CUPS

If you’re not a morning person like me, you probably try to delay getting out of bed for every minute possible… An extra 5 minutes in bed beats getting up and making a hot breakfast (or is that just me?).

These Overnight Oat & Chia Cups are my new favourite breakfast. They’re quick, easy, convenient AND healthy – perfect for lazy but health-conscious people like myself!

Method:

  1. Add 3 tablespoons rolled oats + 1 tablespoon chia seeds to a cup
  2. Add your milk of choice (I used soy) until the oats and chia seeds are completely covered and soaked
  3. Refrigerate overnight
  4. In the morning, top up with more milk
  5. Add your favourite toppings!

I added banana, sultanas, peanut butter, sunflower seeds and more chia seeds!

This recipe is:

  • High in fibre and a great source of protein
  • Super quick and easy to make
  • Perfect for on-the-go (try making it in a Keep Cup or takeaway container!)
  • Suitable for breakfast or as a snack

Be sure to tag me or let me know if you try this!

BANANA, CINNAMON, NUT & SEED LOAF

It’s definitely been a while since my last food post… But some things never change (like my cooking skills), so we’re still keeping it simple with this banana, cinnamon, nut & seed loaf.

Using Rachel from The Naked Truth Australia’s version as a base, I modified according to taste and the ingredients I had at home. Coincidentally, we didn’t have normal flour but actually had almond meal, so this version is also gluten free!

Wet Ingredients
  • 3 bananas
  • 2 eggs
  • 3 tbs rice bran oil (or whatever oil you have)
  • 2 – 3 tbs honey
Dry Ingredients
  • 1 cup almond meal or plain flour
  • 1 tbs bicarb soda
  • 2-3 tbs ground cinnamon
  • 1 tbs chia seeds
  • 1 tbs pumpkin seeds
  • 2/3 cup lightly chopped walnuts
Method
  • Add 2 and 1/2 of the banana and all other wet ingredients into a blender or food processor and mix
  • In a separate bowl combine the dry ingredients
  • Add wet mixture to dry mixture and stir through
  • Pour mixture into lined dish and decorate with remaining banana and some whole walnuts
  • Bake at 180 degrees Celsius for 20-30min or until cooked through
  • Cool, serve and enjoy 😋

We served ours with some yoghurt and chocolate ice cream for dessert 😋

This banana loaf is:
  • Gluten free
  • Source of fibre and polyunsaturated fats
  • Suitable as breakfast (toasted or served with peanut butter) or dessert (ice cream)!