Go Bananas for Gluten free!

Little over two weeks to go until Olympia with team Magnum! So excited !! My prep for this has been going really well too, even with cutting my macros down,  my energy levels are still high! I’m lifting like a boss and feeling over all pretty fantastic!

Sooo another note, my lovely hubby has come home for a few weeks (he works out of town alot) which is tough but its what we have been doing for a long time so it works for us. When he is home my grocery bills and baking doubles even triples lol

His all time favourite treat have to be carrot cake & banana bread so since I’m cutting and even not eating my healthy baking for the next few weeks, I have my bottomless pit of a husband I can feed ;p

I recently teamed up with a Vancouver based company Called “Sweet Monk sweetener. Too add to my stellar Quattro baked goods, I used this in today’s recipe and man is it tasty! Even just on a rice cake with almond butter is amazing! And you don’t need much at all in fact its such a small amount that goes along ways. Check it out below



What is inside a bottle of SweetMonk?

Monk fruit extract.

What exactly is monk fruit?

It is a small round fruit native to Southern China and Northern Thailand. It’s traditional name is “luo han guo”. Luo han translates to “monk” and guo is “fruit” in Chinese. Thought to be named after the Buddhist monks who first cultivated the fruit some 800 years ago. It has been used for centuries in these countries to treat diabetes, digestion issues and obesity. 

How is SweetMonk sweetener created?

We choose to use pure monk fruit extract.

It is created by removing the seeds and skin of the fruit and using a hot water extracting method to extract the “mogrosides”. They contain no sugar but are up to 200 times sweeter than sugar. 

Does SweetMonk contain any artificial ingredients?

No. SweetMonk does not contain any artificial ingredients.

Does SweetMonk contain fructose/sugars?

No. You might be wondering how this is possible because it is derived from a fruit. It is because the “mogrosides” are extracted and they contain the sweetness as well as antioxidants but no fructose / glucose.

How does monk fruit compare to other natural sweeteners?

Monk fruit has some similarities to other natural sweeteners but also some key differences. Monk fruit and stevia both come from natural sources, monk fruit from a fruit and stevia from a leaf. The main difference is in the aftertaste, many people cannot tolerate the aftertaste of stevia but find monk fruit does not have an aftertaste. Sugar alcohols ex: xylitol & erythritol are not always calorie free and some have an impact on glycemic index and are not always digested well. Agave is also becoming more popular as a sugar alternative. It contains sugar and calories and due to the high amount of fructose it contains it can cause digestion issues and bloating for some people. 

Who is using monk fruit?

You might be surprised to learn that many household names are starting to use monk fruit into their products. Brands such as Starbucks, Nestle, Dole and Zevia are using monk fruit to reduce sugar content while maintaining great taste!

Why would I use SweetMonk sweetener?

If you are trying to reduce the amount of sugar and/or artificial foods in your diet.

It is an all natural, zero calorie and delicious way to sweeten food and beverages. The extract is 200 times sweeter than sugar and also contains antioxidants! It has no impact on blood glucose levels which makes it a great option for diabetics. What more could you ask for. 

Because monk fruit is so sweet, just a little is needed so sweeten your favourite foods and beverages.

Try it in: coffee, tea, plain yogurt, smoothies, protein shakes, oatmeal and homemade popsicles.

SweetMonk is vegan, kosher and gluten free.

Too good to be true?

This is what we thought too. A zero calorie, all natural sweetener that tastes great, is easy to digest and even contains antioxidants! New to us but it has been used  for centuries in Asian countries. Due to increasing consumer demands for sugar alternatives and healthier options, companies are searching for something to satisfy today’s modern consumer. Monk fruit is an obvious choice. 

Check em out on Instagram or on there site www.shopsweetmonk.com

Tell them Heidi sent you ;p


So Today’s super chocolatey Banana loaf !

  • 1 Scoop Vanilla Quattro protein
  • 1 Tbs Sweet Monk
  • 1/4 Cup chocolate chips
  • 2 Ripe bananas
  • 3 tsp. Natural peanut butter
  • 1/3 Cup coconut flour
  • 1/3 Cup apple sauce
  • 1 Tsp baking soda
  • 1 Cup oatmeal

Mash banana and mix all wet ingredients together . Slowly fold in dry ingredients, pour into a lined baking tin (I use parchment paper). Sprinkle extra chocolate chips on top (optional )

Bake at 400 for 30 -35  Minutes

Recipes makes 8 slices each slice contains

Cals- 99 Carbs- 10g Fats-3.2g Protein -4.75g