I've been experimenting with a few different recipes lately, trying to find something that is a quick and tasty breakfast for people on who don't leave themselves much time in the morning. If you're someone who struggles to be creative when it comes to nutritious breakfasts and snacking, then this recipe is for you!
I love this recipe because it can be eaten for breakfast and taken to work or school as a snack. The kids will think this is a treat, but little do they know it is packed full of nutrients to provide them with energy all day long.
What I love about it:
- No refined carbohydrates, keeps you fuller for longer!
- No artificial ingredients, unlike many store bought cakes
- Full of antioxidants!
- It's delicious :)
- The recipe can be altered to suit your family's dietary needs (see notes below)
- It's simple to make & the kids can even do this one on their own!
Lets break it down:
- An ancient grain that is not refined or processed
- Not gluten free, however the gluten in spelt is more easily digested than the gluten in wheat, some people who are intolerant to gluten are still ok with spelt, but those who are coeliac are recommended to avoid it (see notes below for gluten free option)
- Great source of fibre which helps to regulate blood sugar and keep your digestive system functioning optimally
- Great source of protein, which we all know is important for muscle repair and growth as well as support for the nervous system plus so much more
- Rich in Magnesium, Zinc, Iron & Vitamin B
Oats have a similar story to spelt and there is a lot of confusion as to whether they are gluten free or not. Oats themselves are gluten free, however the crops can become contaminated with gluten as they are grown very closely with wheat. Most people who are gluten intolerant or have coeliac disease can tolerate uncontaminated oats, however there is a particular protein in oats that can trigger an immune reaction. There is not yet a test for gluten contamination in oats, so it is best to be cautious and speak with your healthcare practitioner.
This fact sheet from Coeliac Australia explains the topic in more detail.
Oats are also high in fibre, rich in protein and a great source of magnesium.
(see notes below for gluten free option)
- High in vitamin C, which is important for immune function, healthy skin, nervous system support, liver detoxification, absorption of other important nutrients and so much more!
- Blueberries are also a source of the powerful antioxidant anthocyanin. Anthocyanin's are the reason blueberries are a beautiful rich blue/purple colour. Antioxidants help to protect the body from oxidative damage that causes cell destruction.
- Apples contain both soluble and insoluble fibre which is important for maintaining a healthy digestive system
- They also contain powerful antioxidants such as quercetin which has antiviral, anti-inflammatory and anti-hypertensive properties.
150g of wholemeal spelt flour
1/4 cup of coconut oil
2 apples, grated
100g blueberries (approx 1 punnet)
1tsp baking powder
1tsp vanilla extract
Optional: 1tsp of honey or maple syrup
Preheat oven to 180C & line a loaf tin with baking paper
1. Mash banana in a large mixing bowl
2. Add eggs, vanilla extract, honey/maple syrup & coconut oil
(NOTE: you may need to melt the coconut oil in the microwave for 20 seconds,
it's easier to mix if it's liquid form)
3. Add grated apple and stir to combine
4. Add spelt flour, oats and baking powder and mix until smooth
5. Fold in blueberries
6. Pour mixture into loaf tin and bake for 30 minutes
To check whether the cake is ready, insert a skewer, if it comes out clean it's ready to be taken out from the oven.
Cool in tin for 5 minutes before moving to a cooling rack.
To make this gluten free, you can replace spelt flour with almond meal and oats with shredded coconut
Just remember, every time you eat is an opportunity to nourish your body. So make good choices!