Peanut Butter Cookie Dough Balls (fructose friendly & low FODMAP)

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I’m just gonna dive right into this post and say that if you love peanut butter and the magical marriage of kinda sweet, kinda salty, then you absolutely must try this recipe. This is my take on Ace’s Peanut Butter Cookie Dough Balls, which I’d been spending far too much money on at the F.O.G store in Richmond (not because they’re stupidly expensive, but because I’d buy several of them several times weekly) before I decided to make my own version.

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I’m racking my brain for something creative to write here, but with two group assignments (kill me) looming and three weeks worth of lectures to catch up on, I think my mental efforts best be redirected. So all I’ll say is that these balls are a cheap, no bake, vegan, one bowl, ready-in-moments and virtually mess free job (unless you’re a total klutz like me and trip over absolutely nothing, spilling a kilo of coconut flour on the floor).
Oh and I’ll make and hand deliver a quadruple batch (and throw a few bear hugs and kisses in) for whoever offers to write one of my assignments for me, preferably the “evaluation of statistical analysis on taste receptor gene studies” one (like I said, kill me).

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Peanut Butter Cookie Dough Balls (fructose friendly & low FODMAP)

Makes approx. 10 balls

FODMAP friendly serving size: 1 ball

Ingredients 

  • 1 cup (235g) natural unsalted crunchy peanut butter
  • 4 tbs (30g) chia seeds
  • 4tbs (70g) pure maple syrup or coconut nectar
  • 3 tbs (35g) activated buckinis
  • Generous pinch of fine sea salt
  • For rolling: ground cinnamon, fine sea salt and coconut sugar

Method

  1. Make chia flour by putting seeds into a coffee grinder or blender and pulsing until they’re finely ground
  2. Combine all ingredients in a bowl with a wooden spoon, then mix with your hands if needed, ensuring all the ingredients are incorporated evenly. Keep mixing until the chia flour has absorbed most of the moisture and a dough-like consistency forms
  3. In a little bowl, combine 1 tbs coconut sugar, 1/2 tsp ground cinnamon, and a pinch of salt
  4. Divide dough into 10 even portions, then roll into balls with your palms. Lightly roll each ball in cinnamon sugar mixture to coat, then place on a lined tray and allow to set in the freezer for one hour. Store in an airtight container in the fridge for softer balls, or in the freezer for firmer balls. I prefer them firm (trying really hard not to sound creepy here).

Ax

Chocolate, Orange & Almond Tart with a Coconutty Crust

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Does anybody else think that orange and chocolate is just the greatest culinary combo ever? As in even better than peanut butter and honey, or avocado and feta? I have such fond memories of scoffing family-size bags of Jaffas during pretty much every visit to the cinema with my parents as a child. Come to think of it, this is all I remember about those visits – I can’t recall a single film I saw, though I know there were many. My head was no doubt too busy being buried in the aforementioned bag of Jaffas to look up to the screen.

This chocolate, orange & almond tart couldn’t be simpler or quicker to make. The crust only calls for a few basic ingredients, and the filling can be quickly prepared while the crust bakes. Then it’s just a matter of pouring the filling over the crust and popping it in the fridge for 1-2 hours until it’s set. I recommend serving this tart as close to the 1-hour mark as possible (or as soon as the filling is set), as the moisture in the fridge won’t have softened the coconut and almonds too much yet, and they’ll still have their delicious crispy texture and toasted flavour. The tart will still be tasty after this time, but the texture just won’t be as good.

A few FODMAP notes before you get started…

In terms of the FODMAP content of this recipe, the lactose content of dark chocolate is very low. You will see that I’ve included relatively large amounts of dried coconut and almonds. According to Monash, those with moderate polyol sensitivies should limit dried coconut to to 1/4 cup per sitting, and those sensitive to oligo’s should stick to 10 almonds per sitting. If this tart is divided into at least 10 segments, there is less than these amounts per serving. Those who don’t need to be as strict should be able to tolerate more anyway (come at me, seconds!), providing their OVERALL FODMAP consumption isn’t already high that day, as it will add to the load.

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Chocolate, Orange & Almond Tart with a Coconut Crust

Dietary info: Gluten free, moderate FODMAPs (see notes above), low fructose (see notes above). Contains egg, nuts and dairy (use vegan chocolate for dairy free).

Ingredients

Crust:

  • 3.5 cups (or 200g) unsweetened shredded coconut
  • 3 egg whites, lightly beaten
  • 2 tbs melted coconut oil
  • 2 tbs pure maple syrup or coconut nectar

Filling:

  • 1 cup (100g) slithered almonds (can also use half almonds, half pecans), chopped roughly and toasted until golden brown
  • 1 tsp finely grated orange rind
  • 1 cup (250mL) full-fat pure coconut cream (organic if possible)
  • 100g 70-85% dark chocolate, roughly chopped (I used Lindt 80% because it only has around 10g sugar in the whole block and the bitter/sweet ratio worked well for this recipe. You could also try a raw chocolate alternative but I cannot guarantee the same result as I have not tried it)
  • 1 tbs pure maple syrup
  • Orange oil (see notes for alternative)
  • Pinch Himalayan sea salt
  • Liquid stevia, to taste

To serve:

  • Fresh orange slices
  • Fresh Strawberries, sliced
  • Orange rind, finely grated
  • Cacao powder for dusting (optional)

Method

  1. Preheat oven to 175’C and lightly grease a 20cm non-stick tart/flan tin (with a loose base) with coconut oil. Good quality tins should not need greasing, but I like to be safe. Nothing ruins a tart more than a crust that sticks to the tin!
  2. Place the shredded coconut, egg whites, rice malt syrup and melted coconut oil in a large bowl. Use your hands to squeeze and fully combine. The mixture should be sticky and form a loose dough. Press the dough VERY firmly into the base and up the sides of the tart tin. It’s important to get the crust thick enough so it will maintain its form, but not so thick that it doesn’t cook through. If you think you’ve got too much, discard some of it (or you can make healthy macaroons-style biccies with the excess by flattening into small discs and baking until slightly browned!)
  3. Bake the crust in the oven for 20 minutes or until golden brown.
  4. In the meantime, place the toasted slithered almonds in a small bowl with the orange zest and use your fingers to evenly massage the zest through the almonds. Set aside.
  5. When the crust only has 5 minutes of baking time left, place the chopped chocolate in a heatproof bowl. Bring the coconut cream to a boil in a saucepan. Pour boiling coconut cream over the chocolate and whisk until fully combined.
  6. Add the maple syrup, sea salt and 5-10 drops of orange oil, depending on how orangey you like it. Taste and add orange oil and liquid stevia as needed. If you’re after a deeper chocolate flavour, add a teaspoon or so of raw cacao powder.
  7. When the tart crust is ready, cover base with the toasted slithered almonds. Then carefully pour the coconut/chocolate mixture evenly over the top. Place in the fridge to set for 1-2 hours (the coconut crust and toasted almonds will begin to lose their awesome crispiness after 2 hours, so I highly recommend serving it ASAP once the filling is set.
  8. Serve with fresh orange segments, sliced strawberries, shaved dark chocolate, a dusting of cacao powder (optional) and a sprinkle of grated orange rind.

Notes:

  • If you don’t have any orange oil, you can use 1-2 tsp of finely grated orange zest instead, but the flavour might not distribute as evenly.

Ax

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Mum’s (not Nonna’s) Turkey Spag Bol

Lately I’ve been getting lots of requests to post more dinner-y recipes, and it made me realise that I never share my favourite dinner meals. So here’s a weeknight favourite in our household – Mum’s (Not Nonna’s) Turkey Spag Bol. I don’t have a Nonna, nor do I have an Italian heritage (a reality that makes me sad quite often), but if I did I wouldn’t dare serve her this rendition to her, in fear of having the veggie-packed and gluten, onion and garlic free morsels spat right back at me.

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It’s no secret that traditional spaghetti bolognese gets a bad nutritional rap from its core ingredients: low quality beef mince cooked in nasty oils, gluten, and cheese. And as delicious and comforting as a giant bowl of ole spag bol from your local Italian joint may be –and sometimes totally granted– it’s not a very healthful choice to make too regularly. What’s more, if you’ve got fructose malabsorption or IBS it’s pretty much out of bounds anyway, thanks to all the onion and garlic.

Being the ever-accommodating woman that she is, my fabulous mumma came up with a spag bol that’s wholesome, FODMAP friendly, fills the boys up, and tastes GREAT! It has to be said that she’s becoming an expert at de-FODMAPifying recipes, and her Turkey Spag Bol is a true testimony to this. On that note, I can’t wait to share her low FODMAP Sri Lankan Chicken Curry recipe with you one day soon!

I hope you love this no-frills but tasty weeknight dinner as much as we do.  Just please don’t serve it to your Nonna.

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Low FODMAP Turkey Spag Bol

Serves 6-8

Ingredients

  • 1kg free range turkey mince (organic if possible)
  • 2 carrots, diced
  • 1 large eggplant, diced
  • 1 zucchini, diced
  • 1/2 – 1 cup sun-dried tomatoes*, cut into halves or quarters (see notes for fructose info)
  • 1 red capsicum, diced
  • 1 green capsicum, diced
  • 2 tins chopped tomatoes (no added sugar or preservatives)
  • 3/4 cup salt reduced tomato paste* (see notes for fructose info)
  • 8 spring/green onions, chopped (green part only)
  • 1 3/4 cups LOW FODMAP veg or chicken stock
  • 1.5 tbs dried oregano
  • 1 large handful fresh basil leaves, torn
  • Coconut oil
  • Sea salt & cracked black pepper, to taste
  • 1 packet gluten free spaghetti or other pasta of choice (I love brown rice noodles or buckwheat pasta)
  • To serve: fresh basil leaves & shaved parmesan (optional)

Method

  1. Heat some coconut oil in a large pot over medium-high heat.
  2. Sautée the spring onions, carrot, eggplant, zucchini, capsicums and sun-dried tomatoes, stirring for around 7 minutes or until the veggies have started to soften. Remove from pot and transfer to a heat-safe bowl.
  3. Heat some more coconut oil in the pot and add the turkey mince. Cook the mince on medium heat until browned (around 8 minutes), using a wooden spoon to break it up as you go.
  4. Add the cooked veggies to the pot along with the tomato paste, tinned tomatoes, stock, fresh basil and dried oregano. Season with salt and pepper.
  5. Turn the heat down to low and simmer, covered, for a minimum of 40 minutes. If I have time, I leave it for at least an hour. The longer you leave it (within reason – you don’t want to overcook the meat!), the richer and more flavourful it will be.
  6. Serve with one ladle’s worth of gluten free pasta of choice, and garnish with extra torn basil and shaved parmesan. For a paleo or lower carb version, use the turkey mixture to stuff into roasted eggplants (see recipe below).

FODMAP Notes

  • Those with high sensitivities to fructose should use 1/2 cup sun dried tomatoes, or even less if you’re unsure
  • Due to the concentrated form of tomato paste, some people with very high sensitivities to fructose might find it problematic in large amounts, though I’ve never had an issue with it. Use less if you’re unsure of your tolerance levels, and add more fresh and dried herbs to make up the flavour.

Turkey Bolognese Stuffed Eggplants

Please note that due to the polyol (sorbitol) content in large amounts of eggplant (“large” is defined by Monash as 2 1/4 cups), those who malabsorb polyols should either use smaller eggplants or avoid this variation until you are sure of your eggplant tolerance.

Ingredients:

  • 4 large eggplants to serve 8 people, or 1/2 eggplant per person.
  • Turkey Bolognese recipe above, minus the pasta (can be made in advance)
  • 1 tbs coconut oil, melted
  • Sea salt

Method:

  1. Preheat oven to 200*C and line a baking tray with baking paper.
  2. Use a fork to prick the eggplants several times. Place on prepared tray and lightly brush over with coconut oil. Bake for 40-45 minutes, or until tender.
  3. If you made the bolognese in advance, reheat however much of it you’re using (roughly 1-1.5 cups per person)
  4. Cut the eggplants in half length-ways. Use a spoon to scoop out some of the flesh from each half, leaving a 1cm boarder. Chop the scooped out flesh. Sprinkle a little sea salt over the eggplant halves.
  5. Mix the chopped eggplant through the heated Turkey Bolognese. Spoon mixture into the eggplant halves and sprinkle shaved parmesan (optional) over the top, if using. Return stuffed eggplants to the oven for 10 minutes, or until all heated through. Serve topped with fresh basil leaves.

Ax

Photo: Bangin' banana bread

Bangin’ Banana Bread (low FODMAP, fructose friendly, gluten free, grain free)

Hey YOU!
If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax

Photo: Bangin' banana bread

Photo: Bangin' banana bread

If one of your most nostalgic and all-time favourite snacks isn’t banana bread, then who are you?

I wish I could say that I was an active child and that playing a plethora of sports was part of my afternoon routine as a primary schooler, but the truth is that I was never fond of anything that involved physically moving for the sake of it. All I wanted to do was write stories, read books and teenage magazines (the latter of which I was at least seven years too young for and would secretly buy despite my Mum’s efforts to shield me from sealed sections), listen to my Discman (So Fresh FTW), and attend Spy Club meetings and missions with Mitch, my Top Secret Agent partner, neighbour, and childhood bestie.

But before any of the above, my afternoon snack ritual took place. I’d barge through the front door at 3:45pm, throw four slices of Brumby’s banana bread in the toaster before I’d even put my bag down, then smother them with so much butter and honey that it would all run down my chin and forearms as I took each bite. Portion control wasn’t one of my strong suits as a prepubescent.

I calmed down on the banana bread front as I got a bit older and realised that banana “bread” is technically cake (AKA a treat) and not something I should be eating daily, let alone a quarter of a loaf in one sitting. But my love for this perfectly sugary, buttery, banana-ry American classic remains.

Photo: Bangin' banana bread Photo: Bangin' banana bread

My healthified banana bread might not taste exactly like the sugar laden and mega fluffy (thanks to all the refined flour) one we grew up with, but I can confidently –or borderline smugly– say that it’s still pretty good. Being gluten and grain free, low in FODMAPs, fructose friendly and relatively low in sugar, I love knowing that I can eat it errrrrrry day of the week. It’s also high in fibre, healthy fats, complete proteins, a range of vitamins and minerals, and anti-inflammatory properties that your gut, body and brain will thank you for.

Photo: Bangin' banana bread

 

Bangin’ Banana Bread (low FODMAP, fructose friendly, gluten free, grain free)

Makes 12-15 slices

FODMAP friendly serving size: one slice

Ingredients:

  • 2 cups mashed (450g) overripe banana (approx. 4 medium bananas – see FODMAP notes below), plus one medium firm banana cut lengthways, for topping
  • 3 large organic free range eggs (approx 65g each), lightly beaten
  • ¼ cup (50g) coconut oil, melted
  • 4 tbs (70g) pure maple syrup
  • 1 tbs (17g) pure vanilla extract
  • 120g tapioca starch
  • 95g buckwheat flour (brown rice flour would work too)
  • ½ cup (30g) unsweetened shredded coconut (halve this amount if you want the coconut to be less pronounced)
  • ¾ cup (80g) pecans, roughly chopped, plus extra for topping
  • ½ cup (50g) almond meal (see FODMAP notes below)
  • 4 tbs (40g) chia seeds
  • 1 tsp (3g) baking powder (no aluminium added)
  • 2 tsp (6g) baking soda (aluminium free)
  • 2 tsp (6g) ground cinnamon
  • ¼ tsp (1g) ground cardamom
  • 2 generous pinches Himalayan sea salt

Method:

  1. Preheat oven to 160*C and line a loaf tin with baking paper. My tin is approximately 29cm x 10.5cm.
  2. In one bowl, combine the mashed banana, beaten eggs, coconut oil, vanilla extract and maple syrup.
  3. In another bowl, combine the buckwheat flour, tapioca starch, shredded coconut, chia seeds, almond meal, spices and salt. Create a well in the middle of the flour mixture and pour the banana mixture into it. Gently fold until just fully combined. Be very careful not to over mix.
  4. Pour the batter evenly into the prepared loaf tin. Top with halved banana, pecans, and a little drizzle of maple syrup. Place on the middle oven rack and bake for 55 minutes to one hour and 15 minutes, or until a skewer inserted into the middle comes out with slightly damp crumbs on it (don’t wait until the skewer comes out completely dry because the loaf will be too dry once it cools). I took mine out at the one hour mark because I like my banana bread to be on the moister side, but if you want it a little drier, leave it in for longer. Cooking times will vary depending on your oven and loaf tin. If the top begins to brown too much while cooking, cover with some foil.
  5. Remove from the oven and allow to stand in the tin for 10 minutes before transferring to a wire rack. Store in an airtight container in the fridge for up to five days, or slice it up and freeze for up to one month.
  6. Serve fresh on its own, or toasted with organic salted butter, nut butter, or fresh berries. For something a little more indulgent, serve toasted with organic butter, a drizzle of maple syrup and a sprinkle of dark choc chips.

Info for the irritable

  • Although overripe bananas contain excess fructose, half a medium ripe banana (approx. 56g) is considered safe. When this loaf is divided into at least 12 slices, each slice contains less than 47g of banana (37g if you don’t use the banana on top), and is thus considered low in fructose.
  • Both the polyol content from the coconut (in the form of sorbitol), and the galacto-oligosaccharides (GOS) in the almond meal, are considered to be very low and safe when only one slice is consumed in a single sitting.

Other notes

  • Can’t find buckwheat flour at your local store? You can use buckwheat grouts instead! Simply process them on high speed for one minute or until a fine flour is formed
  • I love to add dark choc chips to this recipe if I’m entertaining or taking it to a bring-a-plate night

Photo: Bangin' banana bread

Fudgey Sweet Potato Chocolate Brownies (gluten free & low fructose)

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I first posted this recipe well over two years ago, and the truth is that I’ve never been totally thrilled with it. It was always just “alright” (seconded by my family), and I’ve been too butt-lazy to improve it. Until last weekend, that is, when I had a sudden craving for sweet potato choccie brownies. As it turns out, all the recipe needed was zero banana to get rid of the too-wet-issue, a little coconut flour (I was too scared to use it a few years ago) to mop up any excess moisture and a bit more cacao. Easy peasy.

Even some of the most culinarily curious people screw up their noses and purse their lips when they hear “sweet potato chocolate brownies”, so I was really nervous when I took the brownies to work for colleagues to try the other day. The nerves quickly subsided when one of my young male colleagues took a bite and excitedly pronounced, “that shit is off its d***!”
Boo yah. Success!

This recipe calls for mashed sweet potato, but please don’t be mistaken: I learnt the hard way that not all sweet-taty-is created equal, especially when it’s going into a brownie. The first time I attempted these brownies circa 2013, I couldn’t be bothered waiting for the potato to roast, so I boiled the bejeezuz out of it until it was mashable. The flavour of the brownies was great, but the texture was more sad, soggy cake than fudgey brownie, and the only people who enjoy soggy cake are trifle fans. I am not a trifle fan.
Moral of that little ramble? ROAST YOUR SWEET POTATO!!!

Now, as content as I am with this recipe, please don’t expect these brownies to resemble your mum’s best chocolate brownie recipe too closely. After all, it’s the combination of brown sugar, butter and processed flour that gives brownies their characteristic chewy outer crust and fudgey centre, so if you remind yourself that this recipe is a wholesome and far healthier version, I’m sure you’ll love it.
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Fudgey Sweet Potato Chocolate Brownies

Gluten free, grain free, Paleo, low fructose.
Contains egg and a small amount of FODMAPs (almond meal & coconut flour)

Makes 16 squares, or 8 bars (let’s be honest – you’ll eat two squares at a time anyway).

Ingredients:

  • 1 large sweet potato (to yield 370g roasted sweet potato flesh)
  • 3 organic eggs
  • 1/4 cup pure maple syrup
  • 3 tbs melted coconut oil
  • 1/4 cup natural nut butter (I use almond)
  • 2 tsp pure vanilla extract
  • 1 tsp baking powder
  • 1/3 cup + 1 tbs raw cacao powder
  • 1/2 cup almond meal
  • 2 tbs coconut flour
  • 1/3 tsp fine sea salt
  • 1/2 cup walnuts (optional), roughly chopped
  • 3 tbs dark choc chips (optional – they add a little refined sugar)

Method:

  1. Preheat the oven to 200*C. Wash and dry the sweet potato. Prick all over with a knife, place on a lined baking tray lined and roast until very tender, approximately one hour. Remove from the oven and reduce the temperature to 185*C.
  2. Cut a slit down the length of the sweet potato and scoop out 370g of flesh (try to not get any skin). In a large bowl, mash the sweet potato until no large lumps are left. Set aside to cool for half an hour.
  3. Line a 20cm square cake tin with baking paper. In a bowl, combine the eggs, oil, maple syrup, nut butter and vanilla and whisk until fully combined.  Add to the mashed sweet potato and whisk vigorously until the mixture is as lump-free as possible.
  4. In another bowl, combine all the dry ingredients (except the choc chips, if using).
  5. Add the dry mixture to the wet mixture, folding gently until fully combined.
  6. Pour the batter into prepared tin and smooth the top over with the back of your spoon. Scatter over the choc chips, if using.
  7. Bake in the oven for 35-40 mins, or until a skewer inserted comes out clean, but not totally dry as you want the brownies to be fudgey.
  8. Allow to stand for 15 minutes before removing from the tray and cutting into desired portions.
  9. Store in an airtight container in the fridge for 4 days.

Happy Nourishing!
Ax

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Fragrant Roasted Pumpkin, Sweet Potato & Quinoa Salad

Roasted Pumpkin, sweet potato and quinoa salad - Nourish by Ashlyn

Roasted Pumpkin, sweet potato and quinoa salad - Nourish by Ashlyn

I know I’m not alone in the food blogosphere when I look at old posts from what feels like a previous life, and cringe at every single photo and every second word I once put out there. I try to remind myself that nearly every food blogger who started back when photos of food taken with professional DSLR cameras were pretty much exclusive to print magazines and cookbooks, and when it was totally acceptable to feature iPhone photos on websites, has been there. Still, telling myself this doesn’t make me want to bury myself in a deep, dark hole any less when I revisit my blog after a ridiculous hiatus (AKA quarter life “WTF am I doing with my life?!” crisis – FYI I’m back for good now) and rediscover posts like this one. 

I discovered last week that this recipe, which to my horror is still one of the most visited on the entire blog, hadn’t been touched in over four years. Unfortunately I can’t travel back in time and smack the iPhone 4 out of my hand, so I’ve re-photographed the recipe and deleted approximately 2,000 flimsy words. Thankfully, the recipe is still great. I’ve been making variations of it on a near weekly basis for years, and it’s always a hit.

BRB in 10 years when I’ve finished re-photographing the remaining 59 recipes. Ugh.

Roasted Pumpkin, sweet potato and quinoa salad - Nourish by Ashlyn

Fragrant Roasted Pumpkin, Sweet Potato & Quinoa Salad

Serves 5-6
Dietary info: gluten free & grain free, fructose friendly, low FODMAP, soy free. Contains nuts (almonds) & dairy (omit feta for dairy free/vegan option).

Ingredients

  • 1/2 large kent/jap pumpkin, peeled and cut into 3cm chunks
  • 1 medium sweet potato or 1/2 large, washed, peeled and cut into 3cm chunks (see FODMAP notes below)
  • 2 cups tri-coloured quinoa, rinsed thoroughly*
  • 4 cups water
  • 3 large handfuls baby spinach
  • 1 bunch fresh chives, chopped
  • 1/2 cup fresh coriander leaves
  • 3 sprigs fresh thyme (always fragrant but not essential)
  • 10 slices pickled beetroot (see FODMAP notes below)
  • 1/4 cup flaked or slivered almonds
  • 1 tsp ground cumin
  • 1 1/2 tsp ground coriander
  • 3 tsp garam masala
  • 1/2 tsp sweet paprika
  • 1/2 cup Danish or Persian Feta, crumbled
  • Juice of 1/2 lemon
  • EVOO or melted coconut oil
  • Sea salt

Method

  1. Preheat oven to 200*C
  2. Combine the ground cumin, ground coriander, paprika and garam masala in a small bowl. Set aside.
  3. Place the almonds on a lined baking tray and place in the oven for 2 minutes or until toasted and golden. Keep a close eye on them after the 1 minute, 30 seconds mark – the suckers can go from raw to charcoal real quick. Remove from oven, place in a small bowl, and set aside.
  4. Place pumpkin and sweet potato in a mixing bowl and use your hands to coat the veg with 1/2 tbs oil (preferably coconut as is it more stable than olive oil when heated)
  5. Arrange the pumpkin and sweet potato on a lined baking tray and sprinkle with half of the spice mix and sea salt. Bake for 30-40 minutes, or until tender and golden. Cooking times will vary from oven to oven.
  6. While the veg is baking, place the quinoa, water, thyme sprigs (if using), remaining spice mix and a generous sprinkle of sea salt in a saucepan. Bring to the boil over medium-high heat, then reduce to simmer, cover and leave for 15 minutes or until the quinoa has absorbed all the liquid. The quinoa is ready when its germ (the little white ring around the outer edge) is exposed. Remove from heat, remove thyme sprigs, fluff with a fork, and set aside.
  7. In a large salad bowl, toss the quinoa, baby spinach, chives, coriander, lemon juice, and a generous drizzle of olive oil. Top with the roasted veg, feta, and roasted almonds. Finish with an extra drizzle of EVOO, a squeeze of lemon juice, and coriander. If I have some on hand at the time, I also love to top the salad with some of my Mum’s homegrown pickled beetroot, however

*Quinoa has a natural chemical called saponin, which can be bitter to taste when quinoa is not rinsed thoroughly prior to cooking.

FODMAP notes

  • Sweet potato contains moderate amounts of mannitol, so large amounts can be troublesome for people with polyol sensitivities. Once divided into servings, this recipe calls for less than the threshold recommendation, so you should be fine. If you’re unsure of your tolerance, simply omit and use more pumpkin. I’ve personally always been able to tolerate large amounts of sweet potato.
  • According to Monash, up to 1/2 cup of pickled beetroot is considered safe for those with Fructose malabsorption and IBS, however I still like to moderate it because it is quite high in sugar and therefore not great for you or your gut microbes in large amounts 🙂

Ax

 

Roasted Pumpkin, sweet potato and quinoa salad - Nourish by Ashlyn

Raw Vegan Coconut Cream & Strawberry Slice

IMG_3249I’m about as vegan as a lion. It’s not that I’m against –or even mildly skeptical about– the vegan diet, because I absolutely LOVE plant-based foods, whether they’re cooked or in their natural (raw) state. I have no doubt that humans are able to obtain sufficient nourishment from a solely plant-based diet, given enough variety. It’s just that, well, frankly, I bloody love meat. Full Stop.

An impassioned animal fanatic, I do my very best to only consume certified organic, and therefore more ethically produced, meat and animal products. My diet is predominantly paleolithic, not by conscious choice, but pure incidence. Without even realising it, I’d been following a largely Stone Age/Paleo/Hunter-Gatherer diet for a long time. My omnivorous diet suits my lifestyle perfectly, and I find that I’m most focused, energised and happiest when I’m dining like a caveman. It’s as simple as that. And it is for this simple reason I personally believe that the Paleo Diet is what homo sapiens are genetically designed to consume.

Like I said before, my diet is not entirely, but predominantly paleolithic. Although 95% of my diet consists of unprocessed meat, seafood, eggs, vegetables, fruit, tree nuts and seeds, I do eat some foods that the cave-dwellers would have frothed over given the luxury. These include, but are not entirely limited to, oats, tempeh, the occasional slice of oat bread, some unrefined grains that I’m not already intolerant to (like quinoa and brown rice), peanuts, goats feta, Greek yoghurt, and small amounts of other minimally-processed dairy.

Eating meat and animal products is a personal choice I make, but it doesn’t mean that all my meals contain them. I love eating purely plant-based and raw dishes, and I aim to incorporate them into my diet every day. To be honest, my diet would undoubtedly contain a lot less animal-factor if I wasn’t intolerant to so many plant-based foods. As much as I love eating animal protein, I honestly adore veggies just as much. I’d have a lot more herbivorous days if my body could tolerate more protein-rich plant foods. But until then, I’ll listen to my fuss-pot gut and take chicken over chickpeas.

Since developing my intolerances, I’ve become increasingly sick of going to ‘health’ restaurants and vegan cafes and being intolerant to every single menu item. What’s more, the all-too-often standoffish and apathetic attitudes of hipster waiting staff doesn’t ease the frustration, either. It baffles me that they claim to be the most health-focused eateries going ’round, yet they’re totally unaware (or totally unconcerned) about Fructose Malabsorption or the booming demand for low FODMAP options. ‘Gluten free’ is on every menu you look at, even in third-world countries, yet the mention of fructose malabsorption leaves waiters and chefs with an expression that’s part puzzled, part constipated. I’ll show YOU constipated – just feed me an apple!

So, last Monday I got all vegan in spirit and was, incidentally, craving sweets. Since I can’t eat store-bought raw vegan sweets (they all either contain dates, dried fruit, honey, agave, or all of the above), I decided to make my own super nutritious raw vegan, refined-sugar free and fructose friendly dessert. At first, I was sure that I’d miss the gorgeous taste of Nature’s Caramel –dates–, since they’re an incredibly toothsome plant-based sugar alternative. But, after a bit of throwing various ingredients together and a whole lot of Hoping For The Best, I tasted my pièce de résistance, and BOOM…

The love child of strawberry and coconut was born. And oh my gosh, it is simply scrump-didili-umptious! 

My Coconut Cream and Strawberry Slice is one healthy dessert you can feed to even the most carnivorous, sugar-lovin’ beast and remain confident that they will NEVER know that it’s 100% healthy. Or Vegan. Or RAW! The truth is, it just tastes like it’s bad for you. My sister has asked me a few times, “are you sure this is good for me?”, and my boyfriend can’t stand nuts “unless they’re covered in (milk) chocolate” because they dry his mouth out (um, what?), but even he couldn’t get enough of it.

The base is so buttery and biscuity (without actually being buttery or biscuity) and the filling is dreamily creamy, velvety and sweet. Then there’s the delectable strawbs – the icing on the cake. Like all bona fide slices should, the whole thing just Melts in Your Mouth. Nanna would be so approving. Impressed, even.  It’s incredibly hard to believe that something that tastes like it belongs at a fete cake stall can be perfectly nourishing, vegan and 100% clean. Don’t believe me? I DARE you to try it…

My ultimate verdict? Raw vegans are certainly NOT missing out…

Now, because the slice does contain lots of tree nuts, seeds and dried coconut, my lovely fellow fructose malabsorbers must go easy on it – if you’re particularly sensitive to nuts, please stick to a small serving at a time. That said, some of you might be able to tolerate a lot of it. I’m somewhere in the middle. Still, I’d be willing to experience mild stomach upsets the following day in the name of this Godly Goody.

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Raw Vegan Coconut Cream & Strawberry Slice
Serves 6
To yield enough to fill a normal ‘slice’ dish, double the ingredients.

Ingredients (all nuts & seeds are natural & raw)

‘Biscuit’ Base:

  • 1/2 cup almonds
  • 1/4 cup dried coconut (desiccated/shredded/flakes/chips)
  • 1 tbs LSA
  • 1/2 tbs each flax seeds, sunflower seeds & pepitas (pumpkin seeds)
  • 2 tbs liquid coconut oil
  • 1 tbs pure organic maple syrup (NOTE: if you follow a strictly raw diet, simply substitute the maple syrup for a raw sweetener. Maple syrup is not considered a raw food, but I use it as its health benefits surpass any raw sweetener I could use).
  • 1/2 – 1 tsp cinnamon
  • Liquid or powdered stevia, to taste

Coconut Cream filling:

  • 1/2 cup cashews
  • 1/3 cup organic coconut cream (I used light)
  • 1/3 cup dried coconut
  • Seeds of 1 vanilla bean or 1 tsp pure vanilla extract
  • 2 tbs pure organic maple syrup/raw sweetener
  • 5-7 of the most titillatingly tasty strawberries you can get your hands on, sliced, for topping
  • fresh mint leaves, to serve (optional)

Method

  1. Line a container with baking paper. The container I used was approx. 16cm/16cm (quite small), but if you want to make enough to fill a proper ‘slice’ tray, double the ingredients.
  2. In a high powered food processor, process all dry ‘ biscuit base’ ingredients (except for the stevia) until a crumbly consistency has formed.
  3. Add the wet ingredients and whiz until it all comes together and is sticky. Taste. If you want it sweeter, gradually add small amounts of stevia until you reach your desired sweetness.
  4. Press mixture firmly and evenly into the base of the lined container/tray and pop into the fridge or freezer while you make the filling.
  5. To make the cashew cream filling, process the cashews and coconut until a fine powder forms.
  6. Add remaining ingredients and process until combined. Spread the coconut cream filling over the biscuit base and allow to set in the fridge for a few hours.
  7. Just before serving, top the coconut cream with sliced strawbs, carefully cut into portions with a sharp knife, top with a few fresh mint leaves for that little extra colour pop, and DEVOUR!


Happy Nourishing!
Ax

Coconut, Banana & Raspberry Loaf (gluten free, grain free, dairy free & fructose friendly)

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This Coconut, Banana and Raspberry loaf was one of the first recipes I ever posted, and it was one of those extremely rare first-time baking successes (AKA an absolute fluke). Three years on, this page is still one of the most visited –and emailed about– on my blog, which leads me to believe it’s one of the most used recipes, which is all really alarming because this morning it occurred to me that I haven’t updated this page in three years. As gravely expected, the photography was terrible (I’m talking iPhone-4-and-heavily-light-streak-filtered terrible). So today I (very quickly) re-photographed it.

FYI, it still tastes great. Thank God I had taste judgement and some sort of cooking knack going for me in 2013, if nothing else.

Packed with nourishing fats, complete proteins, an array of vitamins and minerals, fibre and antioxidants, this recipe makes for a great snack at any time of day. Eat it on its own or toasted and lightly buttered, or try it my favourite way: warm with a few dollops of organic natural yoghurt, fresh berries, a few sprigs of mint and a cup of French earl grey on the side.

Coconut, Banana & Raspberry Loaf (gluten free, grain free, dairy free & fructose friendly)

Makes 10 thick slices, or 15 thin

FODMAP friendly serving size: One thin slice (see notes below)

Ingredients

  • 200g dried coconut (desiccated, shredded or chips)
  • 6 large (60g each) free range eggs
  • 1 large overripe banana, mashed
  • 1 tsp (3g) gluten and aluminium free baking powder
  • ¼ cup + 1 tbs (approx 100g) pure maple syrup
  • 1 heaped tsp (5g) pure vanilla extract or paste
  • ¼ cup (287g) frozen raspberries 

Method

  1. Preheat oven to 180*C and line a 26cm loaf tin with baking paper.
  2. In a high-speed food processor, process the dried coconut until it forms a crumbly flour-like consistency. Do not over-process it, as it will begin to turn into butter. Add the baking powder and mix on low speed for a few seconds to combine.
  3. In an electric mixer, beat the eggs, maple syrup and vanilla on medium speed for a few minutes. Add the mashed banana and mix on low for a few seconds to combine.
  4. Fold the processed coconut into the wet mixture, then gently fold through the frozen raspberries.
  5. Pour the batter into the lined loaf tin. Top the batter with extra raspberries and coconut chips. If I have some on hand, I also like to top the loaf with a few heaped teaspoons of old fashioned all natural raspberry jam, and lightly swirl it through the top of the batter with the edge of the spoon, for extra deliciousness.
  6. Bake at 180*C for 30 mins – at this point it should have risen significantly and started to deepen in colour. Turn the temperature down to 150*C and bake for a further 20-25 mins or until a skewer comes out clean. It takes around 55 minutes in total in my oven. Cooking times may vary depending on your oven and loaf tin. Remove from the oven and allow to stand in tin for 10 mins before removing from tin and placing on a wire rack to cool completely. You can eat it immediately, although it will be difficult to cut until it’s cooled. It’s best served at room temperature or toasted. Store in an airtight container away from direct sunlight for up to 3 days, or slice it up and freeze for up to one month.

Info for the irritable

Although dried coconut is low in fructose, it’s high in polyols (sorbitol) when consumed amounts equal to or greater than 37g. Once divided into at least 10 slices, the loaf contains 20g dried coconut per serving. This amount is considered to be low in FODMAPs, however it still might be problematic for those with fructose malabsorption or IBS who have high sensitivities to polyols. If you’re unsure of the severity of your polyol malabsorption, try a very thin slice of this loaf in one sitting, making sure that you limit your FODMAP load before and after. Monitor how you feel over the next 24 hours. If you don’t notice any symptoms, try a thicker slice the next day, ensuring that you’re mindful of your FODMAP load.

Other notes

  • To mix things up, you can use frozen mixed berries or frozen blueberries instead of the raspberries
  • If you’re making this recipe for a special occasion and want it to be more decadent, try adding white or dark chocolate chips

Ax

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