How To Tuesdays: A quick, easy, delicious & nutritious snack recipe!

Most people snack in between meals and it is an effective way to fit in extra nutrients in your diet and it prevents you from overeating at mealtimes. Instead of starving yourself until lunch or dinner time – it is important to eat a small and healthy snack. Combine a carbohydrate-rich food like whole grains, fruits or vegetables with protein foods like nuts or dairy as these are the most filling snacks.


Picture source

 We love this recipe for a quick, easy, delicious and nutritious snack!

Gluten and sugar-free banana oat muffins

The muffins are only gluten-free if you use certified gluten-free oats, otherwise they are just wheat-free.

(Makes 18 muffins)


  • 2.5 cups un-cooked oats
  • 250 ml sour cream
  • 1/4 cup honey
  • 1 tsp vanilla
  • 2 ripe bananas
  • a handful of sunflower seeds/nuts/cranberries/chocolate chips/flaked almonds/raisins/*your choice*


Mash the bananas in a bowl and then add all of the other ingredients and mix until combined. We make them with half a handful of dried cranberries and half a handful of sunflowers seeds to get the perfect whole grain, fruit and protein mix. Dish the mixture into paper cupcake holders in a muffin baking pan and out them in a (pre-heated) oven at 180 degrees celsius for 12 minutes.

Do you have any other quick and easy but nutritious recipes to share with us?