Banana Cinnamon Pancakes

Good Morning World!

My favourite meal of the day is breakfast.  I wanted to practise pancake making so I made some delicious banana cinnamon style pancakes.  Served with a dollop of ice cream, banana and maple syrup these are just gorgeous.  As usual I had to create another healthier option with plain yoghurt and a plain pancake, but I was given enough pleasure in knowing that these went down a treat.  I remember my pancakes used to be disasters, but now I'm flipping my batter like a pro :)

Simple Plain Pancakes

Ingredients:

125g plain flour, pinch of salt, 250ml skimmed milk, 1tbsp melted butter, sunflower oil for frying.

Method:

1. Sift flour into a large bowl.
2. Mix in the pinch of salt.
3. Make a well in the centre and put an egg in it.
4. Also pour a third of the milk into the centre and the melted butter.
5. Combine everything with a wooden spoon or whisk.
6. Add the rest of the milk.
7. Put the mix into a jug or straight into the fridge for 30 minutes.
8. Heat a little oil in the frying pan.
9. Pour in a little batter, flip until the bottom side is golden.
10. The pancake will be done when the other side is golden too.
11. Repeat until all the batter has been used up.  (The more you practise the better you will get.)

Banana Cinnamon Pancakes

Ingredients:

Simple pancake mix (without the salt), 1tsp baking powder, 1tsp ground cinnamon, 6tsp caster sugar, 2 mashed up medium bananas, oil for frying.

Method:

1. Add baking powder, cinnamon and sugar to the simple pancake mix.
2. After leaving it in the fridge for 30 minutes add the banana.
3. Repeat the same pancake making process and serve with your choice of condiments. :)

Apricot Breakfast Bars

Super Duper Geeky Sista!

My breakfast bars are officially my favourite pre workout snack.  They are very addictive so you may find yourself nibbling on the randomly throughout the day.  They are also great for studying.  Oh yes exam time is stressful and there is nothing worse then attempting to do a late night study munching on foods which do nothing for your brain power.  My breakfast bars last up to three days and are great for eating on the go.  I wanted to pack in as much nutritional goodness as possible from protein to vitamin c, but if you can't find the ingredients i've used, try crushing some nuts or use some other dried fruits.




Ingredients:

2 handfuls of linseeds, 2 mashed up medium bananas, 160g oats, 60g dried apricots (chopped into small pieces), a few shakes of flaxseed, 100g butter and 3tbsp of clear honey.

This recipe has been adapted from Morrison's Magazine (Result Customer Communications, 2012)

Method:
1. Mix the oats, dried apricots, bananas, seeds and flaxseed in a large bowl and stir well.
2. Place the butter and honey in a pan on a low heat then stir occasionally until the mixture has melted.
3. Pour the butter and honey in the large bowl and mix all of the ingredients together.
4. Grease a low baking tray with some butter and sprinkle with a little flour.
5. Pre heat the oven to 180 degrees C / Gas Mark 4.
6. Press the oat mix into the tray and smooth the top layer with the back of a spoon.
7. Bake the oat bars for 30 minutes.
8.  Leave the oat bars to cool for 5 minutes, then cut into bars.

Protein Prune Porridge

A spoonful of sugar

I really try not to eat dried fruit, but I realise how important prunes are to my diet.  Adding prunes to porridge means that I do not need to add sugar because the prunes are already so sweet.  It actually tasted pretty good and the morning after I made it I woke up excited knowing that I could have it after my morning bike ride.

Ingredients:

A handful of prunes which have been soaked in water few hours, 2tbsps flaxseed, as much porridge as you like, enough hot water to cover the prridge (or you can use milk)

Method:

1. Put as much porridge as you like in a bowl.
2. Rip up or cut the prunes and mix in the bowl with the porridge and flaxseed.
3. Pour over the milk or water and mix all together.

Saffy's Sticky Hot Easter Buns

Happy Anniversary Birdspeed!

Easter is a very very important time for me as it marks the moments when I first became Birdspeed in Barbados. I have always wanted to make hot cross buns, and the best part was sharing the love!  Also I made these the day I finished my dissertation, so I added a litle extra spice as I was in a really good mood. xxxx



Time

Make sure you give yourself quite a bit of time to make these, because even though they only take 15 - 20 minutes to bake, the prep takes at least 3 hours!  I danced whilst waiting for the dough to rise ... no rest for the wicked ;)

This recipe was adapted from 'Good Housekeeping' April (Good Housekeeping Publications, 2012)

Ingredients:

600g strong white bread flour and extra for dusting rolling surface, 2 tbsps mixed spice, 1/2 tsp salt, 50g cold unsalted lighter butter and extra for greasing, 75g caster sugar, finely grated zest of 1 lemon, 1 x 7g sachet fast - action dried yeast, 320ml skimmed milk, 1 medium egg, 150g sultanas, 2 tbsp plain flour, golden syrup to glaze

Helpful Tip

If you have never made hot cross buns before it is a good idea to make an extra ball from the dough, or split one of the 12 in half in order to test it to see if it is done when baking.  I had never made hot cross buns before, so having an extra bun allowed me to taste the dough to check when the rest were ready.  Do make an extra ball which is too small, for if it is a difference size it will be cooked quicker or earlier.

Method:

1. Put the strong white bread flour, mixed spice and salt into a large mixing bowl and mix together.
2. Rub butter into flour mixture until it looks like fine breadcrumbs.
3. Stir in the sugar, lemon zest, yeast.
4. Make a well in the centre of the flour mix.
5. Warm the milk a little and pour into the centre.
6. Then add the egg and mix everything to form a soft dough, if it is dry add a little more milk
7. Dust the work surface with some flour and knead until it is elastic, this should take 5 - 10 minutes. (Work those arms!)
8. Transfer the dough (as a ball) to a smaller lightly greased bowl.
9. Cover with clingfilm and then leave this to rise for an hour.
10. Dust the work surface with flour again if needed to work in the sultanas.
11. Once the sultanas have been kneaded in, cover with clingfilm again and leave to rise again for 30 minutes.
12. Lightly grease a baking sheet with butter.
13. Divide the dough into 12 equal pieces. Turn into small balls then flatten slightly.
14. Arrange balls on baking sheet then cover with a clean tea towel and leave to rise for 45 minutes. (I told you so.)
15. Preheat the oven to 220 degrees C/ Gas Mark 7.
16. Put the plain flour into a small bowl and then add enough water to make a smooth paste.
17. Use a piping bag to put crosses on the buns.
18. Bake the buns for 15 - 20 minutes or until they are golden and have risen.
19.  As soon as they come out of the oven brush them with golden syrup.

Power Oats

Power Day

I needed a healthy, filling and nutritious breakfast on this particular morning.  My day included a gym session, dissertation, work, filming and three meetings! Such is the life of Saffy :)  I am not really a fan of dried fruit, but it goes very well with my porridge mix.  I try never to miss breakfast, unless I have a late start to the day.  It's my favourite meal and helps me to sustain a good mood.

Ingredients:

Porridge, a handful of raisins or sultanas, 1tbsp flaxseed, 1tsp honey (optional)
Method:

1. Put all of the ingredients into a bowl.
2. Bowl some hot water and pour over the ingredients till thick and yummy.

Lemon Spinach with a Poached Egg

Good Morning

There is nothing like a good breakfast on the weekend.  A good breakfast puts me in a good mood for the rest of the day and definitely helps during the dissertation final stages. My mum taught me how to make a poached egg and reminded me that "practise makes perfect", so I am glad that I have learnt another technique.

This recipe was adapted from Morrisons' Magazine (Result Customer Communications, 2011).

Ingredients:

(This recipe can be doubled, I guess I had a small appetite.) 1 egg, 1 slice of wholemeal bread, a little spread, 1 crushed garlic clove, a load of spinach and 1 tbsps lemon juice. (You can save the left over spinach for a snack.)

Method:

1. Start poaching the egg by using a little vinegar in the water, cook in the hot water for at least 3 minutes.
2. Toast the bread.
3. Put the spread in another pan on a medium heat.
4. When the spread melts add the garlic and lemon juice.
5. Stir for 2 minutes then add spinach until it has wilted.
6. Use a slotted spoon to remove the egg and drain excess water on paper towel.
7. Place spinach on toast and then place the poached egg on top. Serve immediately.

Aloe Banana Raisin Breakfast Bars

Health Booster

I am always looking for innovative and fun ways to pack my diet full of nutritional goodness.  My strict dieting can sometimes mean that I am low on energy and brain foods.  I have always been an excellent flapjack maker so I new I could be creative to make  a healthy twist on a comfort classic.  There are two versions for those of you who can't find my super special ingredient which I purchased from a special health market.  I stumbled upon it during a walk and was so lucky as it was only on for a day.

Recipe 1 - Ingredients:

40ml of aloe vera sap, 160g dried oats, a handful of raisins, 2 bananas (blended), 1 spoonful of runny honey, 4 tbsps flaxseed.

Recipe 2 - Ingredients:

160g dried oats, a handful of raisins, 2 bananas (blended), 1 spoonful of honey, 100g butter, 4 tbsps flaxseed.

Method:

1. If using the first recipe mix all of the ingredients together and put into a small baking tin which has been greased with a little butter and sprinkled with a little wholemeal flour to stop the bars from sticking.

2. If using the second recipe melt the honey and butter in a pan then mix with the rest of the ingredients.

3. Preheat the oven to 180 degrees C and bake for 20 - 25 minutes.

4. When done wait until the mixture is cool before cutting it into slices.

Saffy's Mighty Power Bars

Food For Training

I find it quite difficult to eat before early morning training.  Many people have the same problems I do but it is important to eat before training if you are going to do quite a  long session like a 5k run for example.  Having a quick snack to get you going full of nutrients and goodness really does make a difference to your workout.  So before your long run try a Mighty Power Bar. I made up the recipe as I went along,  I had quite a bit of fun doing so. 

This recipe was adapted from 'Morrisons Magazine' (Result Consumer Communications, 2011)

Ingredients:
These are all rough measurements, it all depends on your taste and what kind of bar you want to make.  As you can see I love oats :)

180g oats, 90g butter, 2 tbsp honey, 2 small/ medium bananas, 1 tbsp golden linseeds, a handful of goji berries, 1 tbsp of chopped dried strawberries, 1/2 tbsp dried cherries, 3 1/2 tbsp flaxseed

Method:

1. Put the fruit, flaxseed, linseeds and oats in a mixing bowl.
2. Blend up the bananas.
3. Add the bananas to the the bowl and mix all of the ingredients together.
4. Melt the butter and honey in a pan.
5. Add melted mixture into the mixing bowl.
6. Heat the oven to 180 degrees C/ Gas 4.
7. Mix the melted butter and honey with the oats.  When this has been mixed well put it into a small square oven tray.  (To allow the bars to come out easily rub a little butter around the tin and sprinkle a little flour on top.)
8. Make sure the mixture is even on the top (to achieve this flatten it out with a spoon).
9. Bake for 30 minutes.
10. The bars are done when they are golden and soft on the inside.
11. Leave to cool for 5 mintues.
12. Slice into bars and store in an airtight container for about three days.

Saffy's Top Tips:

1. Not everyone trains 5 -6 days a week, so for those of you who don't want a Power Bar make a FUN BAR!

Do this by adding dried and sweetened fruits that you like, chocolate drops and even marshmallows if you want to. 

2. Do not go to overboard with the syrup when experiementing. These are not flapjacks so go easy on the honey, maple syrup and whatever sweetener you want to use. 

Banana and Sunflower Seed Cereal Bars

Travelling

I have always loved travelling and during my weekend break to Liverpool  I decided to make some cereal bars.  They make great filling snacks and they save you a bit of money and time.  This way you can do more sightseeing and cutural trips with a bit more money. 

This recipe was adapted from Morrisons Magazine Jan/ Feb 2012

Ingredients:

Roughly 45g sunflower seeds, 25g desiccated coconut, 2 medium bananas, 160g oats, 100g olive oil margarine, 3 tbsps honey, a little flour to line baking tray.

Method:

1. Put the seeds, coconut, oats in a large mixing bowl.
2. Blend the banana till its nice and mushy then add it to the bowl.
3. Mix all of these ingredients up. 
4. Heat up the margarine and honey in a pan, stir until everything is melted.
5. Mix the margarine and honey with the oat mix.
6. Preheat the oven to 180 degrees C/ 350 Degrees F/ Gas 4.
7. Grease a baking tray with a little margerine and then sprinkle a little flour over it.
8. Spoon the mixture into the tray and press down until the oat mix is even.
9. Bake this for 30 minutes or until golden brown.
10. Leave to cool for 5 minutes.
11. They can be kept in an airtight container for about 3 days.

Saffy's Top Tip

If you want to give it an extra boost of flavour try adding some dried ginger and cinnamon. 

Reggae Reggae Beans on Toast

Simple Comfort Treats

Beans on toast reminds me of lazy days so I decided that for lunch on a day full of work I would make some beans on toast with a sweet twist.  Accompanied with some good bread and butter this simple lunch put me in good spirits for a 5 hour study session.



This recipe was adapted from 'Levi Root's Reggae Reggae Cookbook' (Collins, 2008)

Ingredients:

Reggae Reggae Sauce, 1/2 can baked beans, 2 slices of toast, enough margerine to cover toast.

Method:

1. Heat up beans in a saucepan.
2. As the beans are heating up put toast in toaster.
3. Add some Reggae Sauce to the beans to taste.
4. When the toast is done butter it slice it and when the beans pour over toast.
5. Eat when nice and hot.

Saffy's Top Tip

To keep it healthy I used weight watcher's baked beans, soya and linseed bread and olive oil margerine.

Birthday Banana Rum Pancakes

MMMMMMMMMMM

I had an urge to make this a week beforehead as part of my birthday celebrations.  As I was making them I was listening to soca and dancing around my kitchen.  My mum first made me banana pancakes, which did not include butter or eggs.  I decided I would blend her recipe and the classic standard sweet batter.


Ingredients:

2 bananas, 150g wholemeal flour, 2 teaspoons of baking flour, 1/2 teaspoon ground cinnamon, 250 ml skimmed milk, Pinch of Salt, 2 teaspoons of caster sugar (I put in a whole lot more), 1 egg, 25g Melted Butter

Method:

1. Sift dry ingredients into bowl and make a well in the center.
2. Add the beaten egg to the well.
3. Add 1/2 liquid ingrdients Milk to the well.
4. Gradually mix batter to make smooth thick batter.
5. Add other 1/2 of liquid and melted butter. Stir
6. Add Rum Flavouring and pureed or mashed bananas.
7. Mix
8. Blend to make smooth as possible.
9. Grease pan lightly and heat.
10. Pour in batter to cover pan, try and make them thin.
11. When edges crispy flip.
12. Serve when golden brown and should also have lacy golden brown pattern.

Use Music
Try playing music when your cooking as well it's so much fun.  Just don't lose concentration :)

Fig and Banana Bakes

Improvisation

I am not quite sure what these were meant to be but they ended up as Muffins/Barbadian Bakes.  I wanted to use up my left over figs and I thought why not make a banana type thing.  The inside is meant to be moist and they are meant to be heated and can be eaten at breakfast with jam or marmalade.  Bakes are usually made will All Bran and it's something my Gran Gran and mother used to make for me.  I once made a huge one for my birthday.  Around this time of year I always go back to making things which remind me of my childhood or growing up in Barbados.