One of the easiest, healthiest muffin you will ever make! These Coconut Banana Muffins were mainly invented for daycare, as they are allergy friendly . Using coconut flour as the main ingredient, bananas and honey for the sweetness.
The nutritional benefits from these muffins are amazing, not only being gluten and dairy free, they are low in carbohydrates, high in fibre to help you feel fuller for longer and the fat content of coconut flour is known to give you instant energy and can boost your metabolism.
They can be stored in the fridge for up to a week or in the freezer for a month or so.
Coconut Banana Muffins
1/2 cup coconut flour
1/2 cup of desiccated coconut
pinch of cinnamon
1 teaspoon baking powder and bi carb soda
2 large bananas, mashed
1/4 cup coconut oil
1/4 cup honey or to taste
Pre heat oven to 160c. Prepare a 12 capacity cupcake/muffin tin with cases ( they do stick to the cases a little) or grease with some coconut oil.
Whisk dry ingredients together, whisk wet ingredients together, then combine the two and whisk until fairly smooth.
Pour into prepared tray and bake for 20-25 min, all depends on your oven. They are ready when golden on top and spring back when touched. Cool in pan for 5 min and then place onto a wire rack.
I was lucky enough to be given scallops in the shell to cook with – how spoilt am I?!?
Keeping it simple with scallops is always best, with minimal cooking time and a nice clean dressing, you are doing justice to these delicate sweet morsels. The bonus of having them in the shells, is that it serves as a small bowl to capture all the juices and dressing. The shells can be cleaned for later use. Scallops are a lean source of protein, virtually no fat and are packed full of minerals and vitamins.
I have cooked scallops like this before from frozen and you would never have known.
Pan Seared Scallops with Japanese Dressing
12 scallops, removed from shell and shell cleaned before serving
2 tsp fresh ginger, grated on a microplane
2 tbsp shoaxing wine
2 tbsp light soy sauce
1 tbsp rice wine vinegar
1 tsp castor sugar
1/2 tsp sesame oil
Spring onion for garnish, finely sliced
Combine all sauce ingredients in a small saucepan over low heat, stir until sugar dissolves, remove from heat and set aside until ready to serve.
Heat a little peanut oil in a large fry pan over medium heat. An easy way to get all your scallops in the pan at the same time, is to place them on a piece of baking paper and when the fry pan is ready pick up the paper and flip it over, the scallops will fall off. They will only take about 30 secs each side. The frypan needs to be very hot to get the caramelisation on the outside of the scallop.
Serve immediately in the shells with 1/4 tsp of dressing on each, garnished with spring onion.
If you would like curly spring onion, finely slice, place in a bowl of water and put in the fridge until ready to use.
The dressing can be made a couple days ahead and will last in the fridge for up to a week. You will have dressing left over. If you put too much dressing on the scallops you will lose the delicate flavour of the scallop.