When you are living a sugar free lifestyle there are certain things that you just come to terms with giving up because there is no ‘healthy’ alternative way of making it. One of these things is Meringues. Continue reading “LEMON MERINGUE PIE – IQS”
Tag: BAKING
SALTED CARAMEL VANILLA NUT PROTEIN BALLS
Protein balls are an absolute essential for the freezer in my house! I even have a stash in the freezer at work if I am about to dash off to a meeting and need something to get me by until my late lunch. Although they can be dangerous for people like me with zero self control when it comes to sweet treats! I tried rolling them super large so that eating one was enough although I just ended up eating a couple anyway. My limit is 3. You gotta draw the line somewhere! Continue reading “SALTED CARAMEL VANILLA NUT PROTEIN BALLS”
ZUCCHINI SLICE
This is a simple and delicious meal that is so easy to whip up – and I bet you have had it before. Zucchini pie, tart or slice call it what you wish, it is a homemade classic that has been circulating for years. Here is a ‘healthy’ recipe alternative for the dairy and gluten intolerant and even options for the paleo inclined.
ZUCCHINI SLICE – SF, GF, PALEO
1-2 medium zucchinis
1 medium sweet potato
2 tomatoes (topping)
1 brown large onion
8 jumbo eggs
1 cup diced bacon or ham (left over Christmas ham works a gem)
1 cup almond meal (or any other flour alternative – I use spelt or buckwheat flour and it’s divine)
2/3 cup olive oil
1 tsp ground cumin
salt and pepper
handful of pepitas or pine nuts (or both)
1/2 cup grated parmesan cheese (can omit for paleo diets)
METHOD:
Preheat oven to 180 degrees. Line a large baking dish with baking paper. Grate the zucchinis and sweet potato. Place in a large bowl. Add the diced bacon/ham, finely diced onion and grated cheese.
In your food processor crack the eggs, add the oil and process until light and fluffy. Pour into bowl and mix through. Add the flour/meal, cumin, pepper and salt and stir with a wooden spoon until combined.
Pour mixture into lined baking dish. Top with sliced tomato and sprinkle with pepitas. Bake for 45 minutes or until skewer comes out clean.
K
BLUEBERRY COCONUT AND PISTACHIO TART
Ever get home from work and just feel like devouring cake? I hope you said yes because I am like this 90% of the time! Thankfully I have plenty of cakes, tarts, slices and balls stored away in my freezer for sweet emergencies or when guests come over unannounced and I need a healthy sweet treat to go with a cuppa. Our household often indulges in raw vegan sugar-free tarts for dessert in front of a Saturday night movie.
This Raw Blueberry coconut and pistachio tart I whipped up in no time over the summer holidays for the family and they were all very impressed. There was 4 pieces left over which mum kept in the freezer and pulled out for dessert when entertaining a couple of weeks later and once again… happy faces!
This recipe can be both raw or baked. It is more of a texture preference or whether you would prefer it serves hot or cold. However, all the ingredients used are ‘raw’ and unprocessed so it is considered and raw tart. I chose to bake the base and serve it hot with some Salted Caramel ice cream. Divine!
BLUEBERRY COCONUT AND PISTACHIO TART – 1 tart 8 slices
TART BASE
1 cup pistachios
1 cup almonds
1/2 cup coconut oil
8-10 medjool dates
2 Tbs honey or coconut nectar
Pre heat oven to 180 degrees. Place all ingredients into a food processor and whizz until combined. Press base into lined or greased tart tin. Tins with removable bases work best. Place in oven for 15 minutes until the almond pistachio base is nice and brown. Do not over cook otherwise it will be too crumbly. Set aside to cool
BLUEBERRY FILLING
2 cups cashews (soaked for 4 hours/overnight if possible)
3 Tbs honey or coconut nectar
1 cup frozen blueberries
200mls coconut cream or coconut yoghurt
Meanwhile, place all ingredients into cleaned food processor and whizz for 2-3 minutes until the cashews and blueberries are soft and creamy. Pour into tart tin and set aside.
COCONUT TOPPING
1 cup shredded coconut
1/4 cup melted coconut oil
1 egg white (optional – omit for vegan option)
In a bowl mix the shredded coconut with the oil and egg white. Once well coated top the blueberry filling with the coconut and place in hot oven for 10 minutes until the coconut is toasted and slightly brown. For raw option just top the blueberry layer with plain shredded coconut and set in freezer for 3-5 hours.
Store in fridge or freezer.
SERVE HOT: When you are ready to serve it – place the whole tart or selected slices on a baking tray and put in the oven for 15 minutes. Serve hot topped with ice cream or yoghurt. Highly recommend Murray river salted caramel connoisseur !!
SERVE COLD: take it out of the freezer and leave it to thaw for 10-15 minutes. Serve on a plate with some fresh berries or cream.
HANDY LITTLE TIP- If you have left overs or excess of any of the layers whilst making it – don’t throw it away. Make some small pieces or slice with the layers and cook it exactly the same. Perfect little bite size high antioxidant sweet treats.
K
NUT FREE BANANA GRANOLA BARS
There are so many healthy alternatives to sugar coated LCM and muesli bars on the market although many of them contain nuts making them a no-no for school lunch boxes and some work places due to strict allergy control.
Try these nut free banana granola bars. They are perfect to freeze and make for a wonderful lunch box idea. Not only are they nut free, but they are also gluten, dairy, refined sugar and soy free AND paleo friendly. Yep, these healthy bars tick all the boxes.
BANANA GRANOLA BARS – NUT FREE
3 cups old fashioned oats
3 large ripe bananas
3/4 cup shredded coconut
1/4 cup pepitas/sunflower seeds
1/4 cup goji berries
1/4 cup diced dried apricots
1 Tbs chia seeds
2/3 cup apple sauce
3 Tbs honey or maple syrup
1 tsp cinnamon
1 tsp nutmeg
1 tsp sea salt
METHOD: Spread oats, coconut and seeds out on a baking tray and lightly spray with olive oil. Bake for 10-12 minutes until lightly toasted. Meanwhile mash bananas and add all other ingredients. Fold in toasted oat mix and pour into a lined brownie/slice tray. Bake at 180 degrees Celsius for 45-50 minutes until brown. *varies between ovens so just watch carefully after 35 mins. Cool in tin for 5 minutes before transferring to wire rack. Cut into about 18 bars and store in the fridge. Great for freezing too!
Happy baking all
K
BANANA BREAD
Banana bread has seriously got to be one of the best things going around. Perfect for lunch boxes, morning teas or ‘bring a plate’ style picnics. It is so simple to make and without all the added butter and sugar of a regular loaf, this clean healthy recipe means you can toast it, microwave it or spread some peanut butter on it, totally guilt free anytime of the day.
BANANA BREAD – makes 1 loaf
3 large over ripe bananas mashed
3 eggs
3 Tbs honey or maple syrup
1/4 cup coconut oil melted
1tsp bi-carb soda
1tsp baking powder
3 Tbs dedicated coconut
2 cups almond meal or spelt flour
2 tsp cinnamon
1 tsp nutmeg
1 tsp vanilla extract
Extra: shredded coconut or banana sliced for decoration
METHOD: Combine all wet ingredients in a bowl. Add the dry ingredients and pour into greased or lined loaf tin. Place in preheated 160 degrees oven for 50 – 60 minutes until nice and brown. Keeps in fridge for 1 week.
Remember that it is a ‘bread’ so it is supposed to have a nice dark crust.
HOT TIP – I love to eat my banana bread microwaved and smeared with 1 Tbs peanut butter and 1/2 banana sliced topped with cinnamon. Heaven!
Slice up and freeze for morning tea!
K
KATIE MORGAN 