2tbsp vegetable oil
125ml maple syrup
1tsp vanilla extract
300g rolled oats
50g sunflower seeds
4tbsp sesame seeds
50g pumpkin seeds
100g flaked almonds
100g dried berries
50g coconut flakes or desiccated coconut
Heat oven to 150oC. Mix the oil, maple syrup, honey and vanilla essence in a large bowl. Tip in all the remaining ingredients, except the dried fruit and coconut, mix well.
Tip the granola onto two baking sheets and spread evenly. Bake for 15 minutes, then mix in the coconut and dried fruit and bake for 10-15 minus more. Remove and scrape onto a flat tray until cool. Serve with cold milk or yoghurt. The granola can be stored in an airtight container for up to a month.
No – Flour Banana Pancakes
Bananas are an excellent source of potassium, a mineral that is essential for heart health, especially blood pressure.
- 2 Large ripe bananas
- 2 large eggs
- Light olive oil spray
- Mixed seeds
- 1 tbsp raisins, chopped dried apricots
- 1/2 tsp ground cinnamon
- 1tbsp dark chocolate chips
Place the bananas in a bowl and mash with a fork, then whisk in the eggs and combine well. Stir in a combination of your choice of seeds, dried fruit, cinnamon and chocolate.
Heat a nonstick pan and spray with a little olive oil. Add small scoops of mixture to the pan, enough to make pancakes about 8cm across.
Cook for about 3 minutes each side until golden and just cooked through.
Serve the pancakes warm with:
- Fresh orange segments, natural yoghurt and grated orange or
- A drizzle of maple syrup and chopped papaya or
- Grated coconut and chopped mango
3/4 cup chopped walnuts (optional)
2 very overripe bananas
1/2 cup vegetable oil
1 cup granulated sugar
1/2 tsp vanilla extract
1 1/2 cups rolled oats
3/4 cup all purpose flour (or replace up to 1/2 cup with wholewheat flour)
3/4 tsp baking powder
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp baking soda
3/4 cup dried cranberries
- Preheat the oven to 180oC and line a 8 x 8in baking pan with grease proof paper.
- Spread the walnuts on an ungreased baking sheet and toast in the oven for 5 to 8 mins, or until just fragrant.
- Meanwhile, mash the bananas in a medium mixing bowl. Add the oil, sugar and vanilla extract. Mix until smooth.
- In a large mixing bowl, combine the oats, flour, baking powder, cinnamon, nutmeg and baking soda. Add the banana mixture and stir until just combined. Fold in the walnuts and cranberries, being careful not to overmix.
- Pour the mixture into the prepared pan and spread evenly. Bake for 25-30 mins, or until the top is browned and a toothpick inserted in the middle comes out nearly clean. Allow to cool completely before cutting.
Taken from the Runner’s World Cookbook.