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17
Healthy Banana and Walnut Loaf
Ingredients:
300g bananas (peeled weight)
100g walnut halves
4 tbsp almond milk
6 tbsp olive oil
2 eggs
225g whole meal SR flour
pinch salt
¼ tsp bicarbonate of soda
½ tsp cinnamon
175g coconut sugar
Method:
1 Lightly grease a 2lb loaf tin. Place a piece of non-stick baking paper lengthways into the bottom of the tin so that
it is slightly longer than the tin at each end. This will make it easier to remove the cake after baking.
2 Preheat the oven to fan 170°C, Gas Mark 4.
3 Cut the bananas into roughly 40mm lengths and place in the bowl with the chopping blade fitted.
4 Process using pulse for 10 – 15 seconds, then add the walnuts and pulse again until chopped.
5 Put the milk, oil and eggs into the bowl, then add the dry ingredients.
6 Pulse for a few seconds then scrape the bowl sides down and pulse again until combined. Scrape the bowl again
and pulse for a few more seconds. The intention is not to further chop up the nuts.
7 Pour the batter into the loaf tin and bake in the centre of the oven for about 1 hour or until a skewer inserted in
the middle comes out clean.
8 Leave to cool completely in the tin and then serve with or without butter.
Speed:
Pulse.
Cauliflower Rice
Ingredients:
1 cauliflower
Method:
1 Remove the outer leaves and core and discard.
2 C
ut the cauliflower into small florets, (approx. 30mm), trim off the stalks and save for use in a stock or soup.
3 Fit the chopping blade and then place 400g florets in the bowl.
4 P
ulse in batches until broken down into small granules (about 30 seconds), give the bowl a shake or use a
spatula as necessary to reposition any larger pieces.
Uses of Cauliflower Rice:
R
aw in place of grains in a salad
Added to cooked quinoa to form a more substantial meal such as kedgeree
In a side dish
Flavoured with spices and with fruit and nuts to make a pilaf
400g Cooked Cauliflower Rice - Method:
1 Place 1 tbsp olive oil into a frying pan over medium heat.
2 When the oil is hot, add 400g cauliflower rice, a good pinch of salt and place a lid on the pan.
3 Cook for about 5 minutes or until just tender, stirring halfway through cooking.
4 Use immediately.
Speed:
Pulse.
FP401012 MUK Rev3.qxp_Layout 1 31/08/2018 11:43 Page 17
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