When is Banana Bread not Banana Bread?

When it’s Banana Bread Oatmeal!


Banana Bread Incognita


Banana Bread Oatmeal

  • 1/4 cup oats
  • 1 cup soy milk
  • 1 fresh or frozen banana, sliced (I used 95g frozen)
  • Pinch salt
  • 1/4 tsp vanilla
  • 1 tbsp flaxseeds
  • 1 tsp ground cinnamon
  • Pinch of mixed spice or ground nutmeg
  1. Place the oats, soy milk, banana, salt, vanilla and flaxseeds in a medium sized, microwave safe bowl.
  2. Microwave for 4 minutes on high, stirring and mashing with a fork at the end of each minute and making sure the mixture doesn’t boil over.
  3. Stir in the spices and blend the mixture with a hand-held blender or in a regular blender.
  4. Cover and leave to stand overnight.
  5. In the morning, eat cold or reheat for a couple of minutes before serving.


Sprinkled with cinnamon and cacao nibs


Yummy yummy. This is was perfectly sweet enough for me without any added sugar, but if you have a mega sweet tooth you could add a bit of your favourite sweetener. I find that cinnamon adds sweetness to things on it’s own – does anyone else agree?


In non-food news, today I’m busy planning my CD launch which is happening next Friday (25th) – very exciting! It’s looking to be a great night – we are having it professionally filmed, so I will be sure to link you to some clips when they’re available!


Have a great Thursday!


Much love and God bless,



Spiced Coconut Truffles

I am back, with perhaps my most successful recipe to date!


Since I am avoiding dairy and eggs, I have been enjoying coming up with new desserts. One of my absolute FAVOURITE sweet treats is Chocolate Truffles. As such, I tried my hand at creating a vegan version. Everyone who tried them loved them. They truly do melt in your mouth, and it’s very hard to just eat one!


So without further ado, here is the recipe:


Spiced Coconut Truffles

  • 300g dark chocolate
  • 1 cup coconut cream
  • A dash each of cayenne pepper, mixed spice and cinnamon
  • Desiccated coconut, for rolling in (the truffles, that is)
  1. Melt the chocolate in a double-boiler, or in the microwave for 3-4 minutes on 70%.
  2. Stir in the coconut cream and beat with a spoon till thoroughly combined.
  3. Leave to cool in the bowl and then refrigerate overnight, or till the mixture has set.
  4. Take spoonfuls of the set mixture and quickly roll into balls, then roll in the desiccated coconut.
  5. Savour and enjoy!


When I’ve found the USB cable for my camera I will upload pictures!


Much love,


Three Chias!

I FINALLY found Chia Seeds in South Africa! Yesterday I was rejoicing all the way from the Health Shop, super excited about what I was to do with my new purchase.

As you know, I am on an exclusion diet at the moment, to try and see if I can identify any foodstuffs that might cause of aggravate my health problems. Over the last few days I have been reintroducing oats (a gluten-containing food) and monitoring my reaction. I will let you know when I have come to a conclusion.

In the meantime, here is my Chia and Oatmeal extravaganza!

Coco-Chi Oatmeal

  • ½ cup oats
  • ½ cup soy milk + ½ cup water
  • 2 tbsp chia seeds
  • 1 cup hot water
  • 1 tsp blackstrap molasses
  • ¼ cup desiccated coconut

  1. Cook the oats in the soy milk and water for a couple of minutes.
  2. Stir in the chia seeds and cook for a further couple of minutes.
  3. Turn off the heat. Add the molasses and pour over the hot water.
  4. Leave for about 15 minutes to allow the chia seeds to swell.
  5. Bring back to the boil, add the coconut and simmer till all the excess liquid has been absorbed.
  6. Leave to settle for a minute or two before serving.

NB: Makes on HUGE serving – half the recipe if you have a mini appetite, or if you want serve it with something extra, or if you’re a 6-meal a day kinda person.



This was AMAZING! Possibly the best breakfast I have ever created. It was deliciously creamy, subtly sweet, with the flavour of the coconut coming through in every delicious mouthful.

Some of you may have noticed that I’ve stopped using Protein Powder, so I thought I would share a quick word on protein… Firstly, I have really lost my inclination to eat meat. As for protein powder and egg whites – they’re out whilst I’m on this exclusion diet. So at the moment I’m not worrying too much about how many grams of protein I’m eating – and I don’t appear to have gotten any weaker for it (I’ve actually noticed an increase in my strength). This just goes to show that everyone’s bodies are unique and can respond to certain nutritional behaviours differently. My husband eats meat every day, and a meal doesn’t really feel complete to him without it. I, on the other hand, could go days without meat, and would only really miss it when eating out. Neither way is right or wrong – we just have different requirements and thus our bodies desire different nutritional staples.

I definitely think Chia Seeds are going to become one of my staples!

Lots of love,


Chocolate and Banana – is there a better flavour combination in the world?

Well, so far it seems that my digestive problems are not a result of food intolerances (that or it’s an intolerance to something very obscure!). My symptoms are following the exact same pattern as usual, despite having cut out aforementioned foods. I’m fairly confident now that my problems are related to my menstrual cycle, since my symptoms follow a very predictable monthly pattern. But enough about that – let’s talk pancakes!

I woke up this morning fancying pancakes. As you know, my diet is fairly restrictive at the moment, so my go-to pancakes recipes were out. But necessity is the mother of invention, and I set out to create an egg-free, gluten-free and potentially vegan pancake recipe. I also wanted to use two of my favourite ingredients: banana and chocolate. The result was AMAZING. Not the prettiest thing to look at – but the flavours were sublime! My taste-buds and I were definitely off to a good start this morning.


Making its way to my mouth...


Melt-In-Your-Mouth Banana Choc-Chip Pancakes For One (gluten-free, egg-free and potentially vegan)

  • 1 very ripe banana
  • 2 tbsp tapioca flour
  • 2 tbsp sorghum flour
  • ¼ tsp baking powder
  • ¼ tsp cream of tartar (optional – not sure if it’s 100% gluten-free)
  • Sweetener equivalent to 1 tsp sugar
  • Pinch salt
  • ¼ cup water
  • ¼ cup milk of your choice (using non-dairy milk will make the recipe vegan)
  • 1 tbsp oil (I used sunflower, but I reckon coconut would be amazing)
  • ¼ tsp vanilla essence
  • 2 tbsp dark chocolate chips or cacao nibs
  1. Mash the banana well (if your banana is not very ripe, mash it and then microwave it for about 30 seconds till soft).
  2. Add the dry ingredients to the bowl, followed by the water. Mix well.
  3. Add the milk a tablespoon at a time, beating between each addition.
  4. Add the oil, sugar, salt and vanilla and beat well.
  5. Fold in the chocolate chips/cacao nibs.
  6. Pour spoonfuls of batter onto a sprayed or oiled non-stick skillet (preheated to a medium heat).
  7. Wait till underside is well cooked before flipping (important, otherwise pancakes will fall apart).
  8. Cook on the other side before dishing up. (These are VERY moist and gooey, so if this is not your thing, add more flour. I personally love them like this!)
  9. Top with anything you like – I used some peanut butter, but if I’d have had coconut butter, I definitely would’ve opted for that.


Well, that’s me out for the day. By the by, who all is on Twitter? My username is MaliKorsten – follow me and I’ll follow ya back!



Rice Pudding and Radio Play

I am back from the land of touring!

I had some really great gigs, sold lots of CDs, and made some really great connections with new fans. Touring is pretty much my favourite part of being a musician – I love to play great gigs to listening audiences all over the country (and soon, the world!).

Health-wise, I’ve had a few setbacks. My “stomach issues” have really been bothering me, and I seem to be consistently lacking in energy. As a result, I decided to go on an exclusion diet, in order to see if I can identify any possible food intolerances that may be contributing to my problems. For a short period, I am avoiding the following foods:

  • Gluten
  • Dairy
  • Yeast
  • Eggs

An exclusion diet should never be taken on lightly – I have a lot of experience with them and have undertaken many in the past under guidance from nutritionists. Please do not copy me without first seeking sound advice from a professional in the nutrition or medical field!

After the “detox” period, I will gradually re-introduce each food and see if there is a reaction. In the meantime, I’m enjoying trying out some vegan recipes from www.chocolatecoveredkatie.com – since I can no longer have eggs or dairy (of course, I am not a vegan as I still eat meat!). There are some great recipes there, including the “breakfast pizzert” and the “single-lady cookie”, both of which I made gluten-free by changing the flours.

For the past couple of days, I have really been craving oatmeal, but due to avoiding all gluten I’ve been unable to satisfy my craving. So last night I cooked up a whole big batch of rice, and whipped up a batch of rice pudding this morning.

Here’s what I did:

Almost Oatmeal Rice Pudding

  1. ½ cup cooked rice (brown or white, or a mix)
  2. ¾ cup soy milk (or other milk of your choice)
  3. ¾ cup water (I used the leftover water that the rice was cooked in)
  4. 1 tsp vanilla
  5. 1 tsp sugar or equivalent sweetener
  6. 1 tbsp flaxseeds
  7. 1 tsp tapioca flour or cornstarch
  • Soak the rice in the soy milk, water and vanilla overnight.
  • In the morning, bring the mixture to the boil and boil rapidly until about half of the liquid has been absorbed.
  • Remove a tablespoon or two of the liquid and mix with the tapioca flour/cornstarch to make a paste. Add paste to the pan.
  • Add the flaxseeds and sugar, and continue to boil (remembering to keep stirring) until the mixture is thick and creamy.

I topped mine with dark chocolate and 1 tbsp tahini and drizzled with honey.

In other exciting news, my music has been play-listed on a local radio station – Knysna FM (97.0). My song “Heal Me” is also going to be played on UK Radio this weekend.

Anyone with great recipes that are egg, dairy, gluten and yeast free – feel free to share or link etc.

God bless,


Pumping Pancakes and an Album on iTunes!

Morning all!

Hope you all had a fantastic weekend. Mine was busy but fun.

I’m really enjoying the Pilates at the moment. My flexibility has increased lots, and I’m really starting to be able to perform the more advanced exercises with control. I’m even a bit sore the day after some workouts! I can definitely feel that my core is stronger, as exercises which made me tremble before are much easier now.

One Saturday morning I was in the mood for pancakes. So I whipped up a batch of these:

Wholewheat Buttermilk Protein Pancakes

  • ¼ cup wholewheat self-raising flour
  • ½ cup buttermilk (or sour milk)
  • ½ cup egg whites (or the whites from 4 eggs)
  • 1 tsp cinnamon
  1. Blend all ingredients together in a bowl or blender till thoroughly combined.
  2. Cook on a preheated skillet sprayed with non-stick spray and enjoy like regular pancakes.

For extra protein you could add some protein powder, or just up the amount of egg whites. I served mine with some cooked banana, plain yogurt and honey.

On a separate note – my album is now available for download on iTunes! In addition to that, physical copies of the album are available on CD Baby. Just follow the link if you want to hear some clips!


Hope you all have a wonderful week ahead.

Much love,


Raw Snack Bars

Well, I got home late last night and started getting creative. I came up with these snack bars, which served me well and kept me from spending ANY money in town on food during our gig. That is a result, as I nearly always end up buying something.

Hence I call these, “Hunger-Busting Snack Bars“:

  • 1/2 cup peanut butter
  • 1 cup applesauce
  • 3/4 cup flaxseed powder
  • 1/2 cup oats
  • 1/4 cup cocoa powder
  • 2 tbsp oat bran
  • 1 tsp vanilla
  • 2 tbsp honey
  • 2 tbsp gogi berries
  • 2 tbsp cacao nibs


  1. Place all ingredients in a bowl and mix/knead till a stiff but reasonably smooth dough.
  2. Press into a 9×9 square pan lined with greaseproof paper and sprayed lightly with non-stick spray.
  3. Refrigerate for at least a few hours (preferably overnight) and cut into bars.

Make 8 bars or 16 squares.


Now be warned – I chose to make these not very sweet. Most of you would probably prefer them a bit sweeter, in which case just add some more honey (if you do this, you may need to add some more dry stuff to keep the dough from getting too sticky).


I went to the Health Shop today to ask for something for my low blood pressure and was given a Homeopathic thing called “Angio”, which incorporates a few different remedies designed to relieve the symptoms of low blood pressure. She also told me that upping my salt intake was not the best way to combat LBP, and that I should stick to a normal amount of salt.


I’ll let you know how the Angio works out!