Spelt & Chia Hot Cross Buns | Vegan, Wheat Free, Fructose Friendly

Hey YOU!
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, all recipes containing gluten on my site that were written prior to 2018 are currently under reconstruction as I strive to make them all gluten free. Keep watching this space because I’ll be delving into my reasons for going completely gluten free at a later date, but all I’ll say for now is that I want my recipes to be as friendly to your gut –and the trillions of incredible microbes that inhabit it– as possible, so that you can kick your digestive issues to the curb and get back to devouring caramelised onion, apples and bulk avocado again.

Just to throw another spanner in, THIS particular recipe is an exception to the above – I’ve personally never eaten a GF/yeast free hot cross bun that I’ve remotely enjoyed, and I’m too happy with this recipe to delete it or butcher it with alterations. Besides, HCB’s are supposed to be a treat anyway. Sufficiently justified? K cool.
By the way, if anyone has ever made or bought a HCB that is genuinely healthy, gluten free, yeast free and FODMAP friendly, I’d LOVE to hear from you. But until then…

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So it’s 5pm on Easter Sunday which means two things: a) I’m in a scalloped potato/cheesecake/giant Kinder Surprise/chocolate tart-induced coma and literally typing this post through one half-opened eye, and b) it’s definitely a tad late to be posting a hot cross bun recipe. That said, ‘a tad late’ is how I go about life in general, and this recipe is too good to wait until next year to post. Besides, who doesn’t love a fresh-outta-the-oven hot cross bun at any time of year? If it’s acceptable now-days to eat HCB’s from Boxing Day until Easter Sunday, it should be acceptable to enjoy them for a few (or many) months afterward, too.

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These hot X babies do contain a little more sugar than my usual recipes (in the form of coconut sugar & dried fruit), but I really wanted them to taste and feel as close to the real deal as possible. They’ve got just the right balance of sweetness and spice, and the spelt flour lends a wonderful nuttiness and dense texture. What’s more, they’ll fill your home with the most beauuuuuuutiful aroma – the smell of any kind of bread baking in the oven is magic, but the notes of cinnamon, ginger, allspice and orange in these buns will take you to a whole new level of aromatic heaven. 

I think the key to getting these buns right is ensuring that the dough gets its full 2 hours of rising time in a warm, draught-free area. I’m certainly no baking wiz so I don’t know whether the rising time or warm environment is more crucial, but the two together resulted in a far better bun texture than the first time I attempted this recipe, when I only gave the dough 1 1/2 hours to rise in a cool kitchen.

Spelt & Chia Hot Cross Buns with Orange and Cranberries

Makes 9 buns.

Ingredients

  • ½ cups wholegrain spelt flour
  • 1 tbs chia seeds
  • 7g instant dried yeast
  • 2 tsp dried ground cinnamon
  • 1 tsp dried ground ginger
  • ½ tsp allspice
  • ¼ cup dried unsweetened cranberries
  • ¼cup raisins
  • ¼cup dried currants
  • Zest of 1 orange (halve this if you don’t want the orange flavour to be pronounced)
  • ½ tsp fine sea salt
  • ½ cup organic coconut sugar
  • 1 cup milk of choice (I use no added sugar coconut or almond milk)
  • 1 tsp pure vanilla extract
  • 3 tbs melted coconut oil
  • 1 tbs pure maple syrup, to glaze
  • For the crosses: 40g dark chocolate of choice

Method

  1. Preheat the oven to 180*C. Line a small square cake tin (20cm x 20cm) with parchment paper.
  2. In a small saucepan, stir the milk and coconut sugar over medium-low heat until the milk is warm and the sugar has dissolved. Remove from heat and add the vanilla and coconut oil.
  3. In a large bowl, combine the spelt flour, chia seeds, yeast and dried spices. Wake a well and pour in the milk mixture. Mix with a spoon until just combined, then add in the dried fruit, zest and salt. Use your hands to combine fully and form into a dough with the dried fruit and zest dispersed throughout.
  4. Lightly flour a clean bench space or a kneading mat with a little spelt flour. Knead the dough for 7 minutes.
  5. Oil the original mixing bowl with a little coconut oil, place the dough back in the bowl and cover with plastic wrap (to trap heat in). Place a tea towel over the bowl (to keep light out). Leave in a warm, draught free space for 2 hours or until the dough has doubled in size (it’s imperative that the dough doubles, and I strongly recommend leaving it for the full 2 hours regardless). My house was quite cool when I was making these, so I found that the best place to leave the bowl was on a stool right in front of the heated oven.
  6. After the dough has risen, knead for another 3 minutes. Divide the dough into 9 equal portions and roll into rough balls. Place the buns into the prepared cake tin and bake for 25 minutes.
  7. Remove from oven and allow to stand for 15 minutes before transferring to a wire rack. Brush the buns with pure maple syrup to glaze. Allow the buns to cool before piping crosses with melted dark choc. Don’t have a piping bag? See notes below.
  8. Serve the only way you ever should: toasted, warm, smothered with organic salted butter (or almond butter) and with your a cuppa. Bliss. It’s probably worth nothing that you may want to remove the chocolate cross before toasting the buns!
  9. Store in an airtight container in the fridge for up to 3 days, or freeze for up to 2 weeks.

Info for the irritable

If you’re highly sensitive to fructose, adjust the amount of dried fruit to suit you tolerance levels.  You could try omitting the currants and raisins using ¼ – ½ cup dried cranberries, or leave the fruit out altogether if necessary.

Other notes

  • I used normal organic dark choc for the crosses because I knew it would set and photograph better, but vegans can substitute raw chocolate
  • If you don’t own a piping bag, spoon the melted choc into a snap-lock bag and snip the corner with scissors. Voila!Healthy Spelt and chia hot cross buns

Twix Cookie Slice | Vegan, Gluten-Free, FODMAP Friendly

Hey YOU!

If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing lots of research over the last few years, and thanks to the findings and publications by a bunch of brainy gut experts, I’ve recently joined the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and full of nutrients, but calls for gut-lovin’ gluten alternatives that your bod and brain will thank you for! Ax
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“While distance makes the heart grow fonder, resistance makes the taste buds wonder”
                                              – Me, 2018 (enlightening, I know)

Photo: Twix Cookie Bar Slice

There’s only one confectionery I love as much as Kinder chocolate, and that’s Twix bars. There’s something about the combination of the shortbread biscuit base, gooey caramel filling and creamy chocolate blanket that’s just so mouthgasmic, it leaves me making noises that no one should ever make in public, let alone whilst eating. I’ve always gone nuts over anything Twix. Twix Pods, Twix ice cream, Twix slice… you name it and I’ve salivated over it. And don’t even get me started on Twix cheesecake. I used my boyfriend’s birthday last year as an excuse to make one, and ended up eating three quarters of the bloody thing over two days.

I’d also go so far as to say that Mars’ release of Twix Ice-cream Bars was to blame for five out of the six kilos I gained during my first European Summer in 2014. The daily habit was justified by the fact that they were only 1€ ($1.50) a pop, a welcomed revelation for my broke backpacking ass, and “I’ve got one life, BITCHES!”
Let’s just say that nourishing my bod wasn’t exactly at the forefront of my mind that trip.

Aside from the aforementioned four-month-long health hiatus and treats here and there, I’ve become pretty disciplined with my consumption of full-of-total-crapola fare since becoming a so-called adult. Full disclosure: I still receive a giant Kinder Surprise each year from the Easter Bunny. Still, it’s true that distance makes the heart grow fonder, and resistance makes the taste buds wonder (that line is a 2018 edit and I’d I’m ridiculously smug rn, by the way), and so Twix is never too far from my fantasies…

I’d always wanted to create a healthy and FODMAP friendly Twix slice, but put it in the too-hard basket because I couldn’t think of how to make a healthy and tasty caramel filling without using a bunch of dates. To my delight, I came across the fabulous blog, Blissful Basil by Ashley Melillo, and her discovery of the incredibly caramely combination of almond butter, pure maple syrup and coconut oil. It changed my life, and if you’re not too sensitive to almonds it will change yours too.

This mega decadent Twix Cookie Slice recipe is my gluten free, vegan and fructose friendly spin on Twix bars, Mars’ best invention ever. Although the caramel mainly consists almond butter which is high in fructans when consumed in large amounts, I have made sure that each serving of this slice contains even less almond butter than is deemed “safe” by Monash University, and I’ve kept the overall FODMAP load low. In other words, this recipe is FODMAP friendly if the recommended serving size is adhered to. Please see notes below the recipe for specific recommendations.

FODMAP Friendly Twix Slice | Vegan, Gluten-Free,Low FODMAP)

Makes 18 bars or 25 squares

FODMAP friendly serving size: 1 bar or 1-2 squares (see notes below)

Ingredients

Vanilla Shortbread Biscuit Base:

  • 1 ¾ cups (210g) brown rice flour 
  • 1 cup (97g) tapioca starch
  • ½ cup (100g) melted coconut oil
  • ⅓ cup (100g) pure maple syrup
  • 2 tsp pure vanilla extract

Almond ‘Caramel’ Filling:

  • 1 cup (250g) unsalted 100% almond butter
  • ⅓ cup (100g) pure maple syrup
  • ⅓ cup (66g) coconut oil
  • ⅓ tsp fine sea salt

Chocolate topping:

  • ½  cup (100g) coconut oil
  • ½  cup (34g) raw cacao powder
  • 1-2 tbs pure maple syrup
  • Small pinch of fine sea salt

Method

  1. Preheat the oven to 180*C and line a square slice or cake tin with baking paper, ensuring that the paper hangs over the sides. My tin is 18 x 18cm.
  2. To make the biscuit base, combine the brown rice flour, tapioca starch, melted coconut oil, maple syrup and vanilla in a large mixing bowl. Stir with a wooden spoon until fully incorporated. Don’t worry if the mixture is a little clumpy or separated. If it seems too wet (and oil is noticeably pooling on top), add a little more rice flour.
  3. Spoon the mixture into the prepared tin and use your fingertips to press the mixture in firmly and evenly. Use a fork to poke several holes in the base. Bake for 20 minutes or until the colour is becoming golden. Remove from the oven. Do not wait for it to brown, as it will become overcooked and dry. It should still be a little soft to touch and will harden as it cools. My base often forms a big raised bump in the middle toward the end of baking – if this happens to you, gently push it down as soon as it comes out of the oven while it’s still soft. Allow to cool and harden completely in the tin.
  4. To make the caramel filling, melt the coconut oil in a saucepan over low heat. Increase heat to medium and add the almond butter, maple, and salt. Lightly whisk until all ingredients are fully incorporated and smooth. Remove from heat and allow to cool to room temp. I also highly recommend helping yourself to a little spoonful of the almond caramel while it’s warm. You’re welcome. 💁🏼‍♀️
  5. Pour the caramel filling over the cooled biscuit base, smooth with the back of a spoon, and place in the freezer, ensuring a completely flat position, for 30 minutes to set. 
  6. To make the chocolate layer, place the coconut oil, cacao, maple and salt in a saucepan and stir over low heat until the ingredients have completely melted together. Pour the chocolate over the caramel layer, smoothing with the back of a spoon. Return the slice to the freezer for a further 20 minutes, ensuring a completely flat position, to set the chocolate layer.
  7. Remove the slice from the tin and transfer to a chopping board. Allow to sit for 5-10 minutes before cutting into 18 bars or 25 squares (see notes below on recommended low FODMAP serving sizes). Store in an airtight container in the fridge for up to one week, or freeze for up to one month.

Info for the irritable

  • Almonds –and thus almond butter– are high in Fermentable Galacto-Oligosaccharides (GOS) and Fructans (AKA the “F” and “O” in “FODMAP”) when consumed in amounts larger than 35g in one sitting. However, according to Monash University, 1 tbs or 20g of almond butter is considered low in these carbohydrates, and should be tolerated by people with IBS or fructose malabsorption. Each serving of this slice, when cut into either 18 bars or 25 squares, contains only 14g and 10g of almond butter, respectively. If you’re unsure of your tolerance to almonds, opt for a small square and take it from there.

Ax

Photo: Twix Cookie Bar Slice

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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IQS-Inspired Macadamia ANZAC Biccies

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Growing up, Anzac biccies made by my Great-Aunty Joyce were my absolute fave.

I’d take three of those gems at a time and submerge them in a huge glass of milk (just long enough for the two to get acquainted, but not quite long enough for the biccie to go soggy), then suck the milk out of them before allowing the buttery, golden syrupy goodness to melt in my mouth.

Sweet sentimentality…

I adapted this recipe from the lovely Sarah Wilkinson’s I Quit Sugar (IQS) website. These Anzac biccies are totally fructose free (yay!), calling for rice malt syrup instead of golden syrup or sugar, and they even taste like they’ve got golden syrup in them! Sarah’s recipe uses plain gluten free flour, but since gluten-free flour is quite refined, I replaced it with wholemeal spelt. I had to keep some Anzac tradition, so I’ve used butter in all its full-fat, dairy glory. I did consider trying a mix of coconut oil and macadamia oil instead, because I try to consume butter in small amounts, but I can’t see how a true Anzac biscuit could achieve that golden hue and distinct buttery flavour without, well, butter. You’re welcome to replace the butter with said oils, but I doubt you’d get that traditional ‘Anzac’ quality. Just to boost their yum-factor, these Anzacs have been jazzed up with macadamias. I also chopped up one of the many Loving Earth Luvju chocolates that I had left over from Easter last weekend*, and pressed chunks of it into half of the biscuits before I baked them (I used the Coconut Mylk flavour, which is sweetened with coconut nectar and thus contains a little fructose). Of course, the chocolate is optional, but isn’t it always? Chocolate or no chocolate, hmmm…

GIMME DAT CHOCOLATE!

These Anzacs aren’t quite as lip-smacking as Aunty Joyce’s, but they’re pretty darn good.

*By “leftover from Easter last weekend”, I’m not implying that I have lots of chocolate left over because I didn’t eat that much of it over Easter, although I wish this were the case. Rather, I mean that I totally overdosed on Haigh’s eggs, Kinder Surprises, Marvellous Creations, my Aunty Kate’s pav, the rocky road brownie slice I made “just for my family” (not me, of course!) and every other processed-crap-filled-thing I could get my hands on. So, the Loving Earth Luvjus are left over because last Sunday I told myself that ‘naughty’ chocolate was for Easter, and healthy chocolate was for later. Logic? There is none. Blame it on my chocolate-baby brain.

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IQS-Inspired Macadamia ANZAC Biccies

Dietary Info: Contains gluten (oats & spelt), dairy (butter) and nuts (macadamias). Fructose friendly/free (fructose free unless you use chocolate), low FODMAP (contains some FODMAPs: dried coconut & spelt flour), refined-sugar free. Ingredients

  • 125g unsalted butter (organic if possible)
  • 1/2 cup rice malt syrup (I use Pureharvest brand)
  • pinch Himalayan sea salt
  • 1.5 tsp bicarb-soda
  • 2 tbs boiling water
  • 1 cup rolled oats
  • 3/4 cups unsweetened desiccated coconut
  • 1 cup wholemeal spelt flour
  • 2/3 cup macadamias, roughly chopped
  • Optional: raw chocolate chopped into small chunks, such as Loving Earth Coconut Mylk Luvju

Method

  1. Preheat oven to 150’C and line 2 large trays with baking paper.
  2. Melt the butter and rice malt syrup in a saucepan over medium-low heat, stirring until it begins to bubble. Remove from heat and add a pinch of salt. If you’re like me and froth over butter-sugar combos (like creamed butter and brown sugar while making a cake, oh my!), then this is the time to dip your pinky in and taste it. Don’t do what I did and wait until you’ve added the baking soda in the next step – it’s foul.
  3. Combine the bicarb-soda with the boiling water and add to the butter mixture.
  4. In another bowl, combine the oats, spelt flour, coconut and macadamias. Pour in the butter mixture and combine well.
  5. Take heaped teaspoons of the dough, roll into balls and place on the lined trays. Flatten slightly into a disk. Repeat until you have distributed amongst the 2 trays, leaving space in between each for spreading (and believe me, they spread!) The dough should make about 20 biscuits, unless you eat a gigantic handful of the raw dough like I did, in which case you’ll only end up with about 12. Oops.
  6. If using chocolate, press chunks into however many biscuits you wish.
  7. Place trays in the oven and bake for about  15-20 minutes, or until golden. The top tray might be ready a few minutes before the bottom – if this happens, remove the top tray and move the bottom tray into its spot.
  8. Like all good cookies, the biscuits will be very soft until they cool down. They should be slightly crunchy on the very outside and chewy in the middle. Allow to sit on trays for 10 minutes before transferring to a wire rack to cool completely.
  9. Now grab yourself a glass of nut milk, and dunk away.

Lest We Forget, Ax

Photo: Bangin' banana bread

Bangin’ Banana Bread | Low FODMAP, Fructose Friendly, Gluten 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. 

This recipe is great on its own, but I’ll sometimes mix it up and add frozen blueberries, raspberries or dark choc chips.

Photo: Bangin' banana bread

Bangin’ Banana Bread | Low Fructose, FODMAP Friendly, Gluten Free, Paleo

Makes 12-15 slices

FODMAP friendly serving size: one slice

Ingredients:

  • 5 (560g)* medium overripe bananas, mashed, plus one 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
  • 220g buckwheat flour
  • ½ cup (30g) unsweetened shredded coconut (optional)
  • ¾ cup (80g) pecans or walnuts, roughly chopped, plus extra for topping
  • 5 tbs (50g) chia seeds
  • 1 tsp baking powder (no aluminium added)
  • 2 tsp baking soda (aluminium free)
  • 2 tsp ground cinnamon
  • ¼ tsp 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 11cm.
  2. Mash the banana in a large bowl, then add the beaten eggs, coconut oil, vanilla extract and maple syrup.
  3. In another bowl, combine the buckwheat flour, shredded coconut, chia seeds, chopped nuts, spices and salt. Sift in the baking soda and baking powder to ensure no lumps. 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 and smooth with the back of a spoon. Top with halved banana, pecans, and a little drizzle of maple syrup. Place on the middle oven rack and bake for 50 minutes to an hour, or until a skewer inserted into the middle comes out with moist crumbs on it. Don’t wait until the skewer comes out completely clean because the loaf will be too dry. 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

  • *Overripe bananas contain excess fructose. Half a medium ripe banana (approx. 56g) is considered safe in terms of fructose content. When this loaf is topped with the extra banana and divided into 12 slices, each slice coincidentally contains 56g of banana, and is thus considered low in fructose. If you’re highly sensitive to fructose, use 4 bananas (450g) instead and reduce the chia seeds to 4 tbs (40g).
  • The polyol content from the dried coconut is considered low and safe when one slice is adhered to.

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

Photo: Bangin' banana bread

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