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.
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).
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
Make chia flour by putting seeds into a coffee grinder or blender and pulsing until they’re finely ground
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
In a little bowl, combine 1 tbs coconut sugar, 1/2 tsp ground cinnamon, and a pinch of salt
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).
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…
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.
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.
3 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 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
Preheat the oven to 180*C. Line a small square cake tin (20cm x 20cm) with parchment paper.
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.
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.
Lightly flour a clean bench space or a kneading mat with a little spelt flour. Knead the dough for 7 minutes.
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.
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.
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.
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!
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.
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!
FINNNNNNNNALLY, A low fructose cold pressed juice cleanse!
Ok, I’ll admit it: until four weeks ago, I’d never done a juice cleanse before. I’ve been guzzling cold pressed juices for over three years now, and I even worked at a Melbourne cold pressed juice store famous for its cleanses enjoyed by popular Australian sportspeople, celebrities, models and social(media)ites, yet not once during my 9 months of juice-hustlin’ did I practice what I was preaching. Although it wasn’t by choice – I so badly wanted to explore this avant-garde world of juice fasting, but I couldn’t find any programs that were suitable for my temperamental, fructose malabsorbing gut. Fast-forward two years later, when KARMIC Cold Pressed, home of Melbourne’s first (to my knowledge) low fructose juice cleanses, got on my radar. I couldn’t get my mitts on one of their cleanses quick enough!
KARMIC offer five different cleanse programs, and you can choose to cleanse for either two, three, four or six days. I decided to do the ‘Yin Yang’ cleanse (the second most intense cleanse) for four days and I LOVED it. The only thing I didn’t like about my cleanse was my own timing of it; Note to self: mid-silly season, AKA when all your friends are out eating and drinking as though as apocalypse is about to strike, is not a smart idea. It would have been far wiser to do it post-silly season. Still, I managed to stick it out and boyyyyy oh boy did I reap the rewards….
Being the serial snacker that I am, the thought of consuming nothing but juice for four whole days scared the shit out of me. The idea of being hungry wasn’t the issue, as I knew the hunger pangs would subside after the first day (‘hunger’ pangs are actually just a withdrawal symptom from food, and signify that your blood and body are actually beginning to detox – your body is not actually hungry!). What worried me was the idea of not having my emotional buffer and void filler to turn to. Like many people, my response to anything and everything has always been to eat food. Happy? Food. A little down? Food. Excited/anxious? Food. Bored? Food. Drunk? FOODFOODFOODFOODFOOD.
So yes, considering how psycho-emotional eating is for me, the first day was mentally and physically testing. However by the second day, the ‘hungry’ feeling subsided as expected, and my my food-related thoughts started to lessen. By the third day, I wasn’t thinking about food unless it was in plain view, and it was so nice to not be obsessing over what I was going to eat next, counting down the minutes until my next meal. It sounds lame, but I found myself living far more in the present, reflecting on situations objectively and taking moments in, as opposed to reaching for a snack to distract myself each time I felt a little bit bored, anxious or unsure. I wasn’t relying on food to (temporarily) quell uncomfortable thoughts, and I started to feel more in control over my diet and, as a result, my life in general (which is nice because my life is chaotic. Wonderful and beautiful, but chaotic nonetheless).
I also had total clarity of thought by my third day of juicing, as opposed to sporadic ‘cloudy’ moments throughout the day, especially post-3pm. By the end of the cleanse, I was falling asleep quicker and staying asleep longer, and my stomach was visibly leaner (smell ya later, undesirable bump under my belly button!), as bloating and water retention eased off. I’m already blessed with very clear skin (probably also thanks to my water intake and mostly-clean diet ), so I didn’t notice much difference there, however the whites of my eyes became super bright and my tongue began to take on that picture-of-health-glossy-all-over-deep-pink that naturopaths rave about (an indication of a happy gut and liver!).
So, although I experienced many benefits from the four-day cleanse, the two most profound differences I discovered were:
1. I became TOTALLY in CONTROL of my snacking habits for the first time in over a year (no joke). It’s been a month since I finished the cleanse, and I’m still snacking far less (and not thinking about snacking anywhere near as much) and have definitely lost much of the extra ‘pudge’ around my belly, inner thighs and back of the arms that I was carrying due to mindless snacking. #winning 2. I’ve been digesting food with much more ease since the cleanse. I’m not saying that the cleanse has cured my fructose issues –although I do believe it has helped– because I was making huge progress all year, but I was starting to overload my digestive system with unnecessarily large portions and suffering for it, when I hadn’t been experiencing tummy upsets in months. Since the cleanse, my tummy has been much happier and back to where it was 4 months ago before I starting pigging out, and I attribute this to the fact that my digestive system was allowed to rest and restore for four whole days during the cleanse. To paint a dandy picture, I had my first WHOLE serving of plum pudding in 3 years at Christmas, not to mention wine, cranberry sauce, fig paste and a mountain of other fructose-filled trimmings and treats throughout the day, and didn’t have a single tummy upset! I’M BACK! #doublewinning
“Should I do a juice cleanse?”
Like any type of cleanse or detox, you need to have a reason and motivation/incentive for doing it, and please don’t let it be “to lose weight”, because it just doesn’t work like that. A quick google search will reveal all the physical and mental benefits of juice fasting, so I won’t repeat it all here or go into how it works (here’s a good brief but informative article), but I genuinely believe you may benefit from a juice cleanse if you:
Want to be more in control of your eating habits
Struggle to break away from emotional eating
Obsess over what you’re going to eat next and constantly think about food
Feel sluggish, fatigued, unfocused, or just a bit “off” in general
Regularly suffer from rashes, headaches, general aches and pains and bloating/cramping/gas.
Have been indulging in an overload of rich foods and alcohol and need to give your liver a rest and detox
Suffer from a food intolerance/malabsorption and haven’t been making progress lately (or if it’s gotten worse!). Your gut needs to rest and repair!
Are suffering from an injury – your body will be flooded with super nutrition and the energy your body usually spends digesting food can be better spent on healing damaged cells
Have issues ‘switching off’ and getting to sleep/staying asleep
First and foremost, I chose KARMIC Cold Pressed because their juices are very low in fructose. Not only does this make them suitable for people like myself with fructose malabsorption, but it also ensures that you’re not flooding your body with unhealthy amounts sugar. Many other cold pressed cleansing companies offer juices outrageously high in sugar which totally defeats the purpose of cleansing and hinders the detoxification process!
I also LOVE the fact that there is over 8kg of raw, unadulterated vegetables in every KARMIC Cold Pressed Juice two-Day Cleanse, meaning that there was 16kg of veg in my four-day cleanse. The juices are also 100% cold pressed, thus delivering the purest form of raw nutrients, minerals and living enzymes to promote the body’s natural detoxification and recovery process. Last but not least, the customer service was second to none – the guys at KARMIC ooze integrity and passion and are delightful to deal with. They’ll happily answer any queries or concerns you may have about cleansing if it’s your first time, as it was mine!
Let’s be honest, who are you if one of your favourite things to eat in the entire world isn’t nachos?
One thing that’s certainly booming in Melbourne at the moment is modern Mexican cuisine. Gone are the days of soggy fried taco shells bursting with MSG-laden seasoned ground beef, lack lustre guar (um, where’s my coriander?!) and cloudy fish bowls filled with sugar syrup, ghastly colour dyes and cheap tequila. Under-cheesed nachos were awesome in 2004 when we didn’t know any better, but with all these new restaurants boasting affordable and outrageously tasty menu offerings with funky interiors and vibes to boot, tacky Tex-Mex joints just aren’t cutting it anymore.
Of course, if you have an irritable tummy, you’ll more than likely be frightened of Mexican food, as Mexican is synonymous with onion, garlic and black beans. However, the list of restaurants I’ve compiled below are all ones that I’ve found to be quite accommodating. As long as you’re willing to pass up a few obvious options (I hate you, pre-made guac), it is possible to find something that’s tummy friendly, tasty AND relatively healthy on all the below menus!
Here’s a list of some of my favourite modern Mexican joints around Melbourne:
Mamasita – CBD
Touche Hombre – CBD (home of the best corn on the cob you’ll ever sink your teeth into)
The Black Toro – Glen Waverly
Fonda – CBD, Hawthorn, Richmond & Windsor
Because of all the different vegetables, herbs and spices that characterise the cuisine, Mexican is actually very easy to health-ify. Having said that, I couldn’t be bothered inventing a dehydrated corn chip, so here’s my healthy take on modern nachos, using sweet potato chips instead! Since my recipe is FODMAP/fructose conscious, it doesn’t include beans, but feel free to add them if you can eat them!
Generous sprinkle of ‘Low FODMAP Mexican Spice Mix’ (above^)
2 large sweet potatoes**, washed, peeled and sliced thinly into 3mm-thick rounds
1 packet Celebrate Health Mexican Quinoa (available from the health food aisle of most leading supermarkets in Aus)
1 red capsicum, chopped
1 tin corn kernels (no added salt or sugar)
1 small handful fresh coriander leaves, roughly chopped, to serve
3 spring onions (green part only), chopped, to serve
1 red chilli, seeds removed and sliced, to serve (optional)
Lime wedges, to serve
Preheat oven to 220*C and line 2 large trays with baking paper.
Prepare the spice mix by combining all ingredients. Set aside.
To make the sweet potato chips, spread the sliced potato in an even layer on the prepared baking trays. Spray lightly with coconut oil spray and sprinkle with the spice mix. Bake the chips for 20 minutes, then flip the chips, give another light spray of oil and another sprinkle of spices, then return to the oven for a further 15-20 mins or until the rounds are beginning to resemble chips (refer to the images). Remove form oven and set aside. You may also wish to swap the position of the trays half way through to ensure even baking.
In the meantime, prepare the Celebrate Health Mexican Quinoa according to packet instructions and set aside.
Heat a little coconut oil in a frypan over medium-low heat. Sautee the capsicum, corn and a sprinkle of the spice mix until the capsicum is slightly tender and the corn kernels are beginning to brown around the edges. Remove from heat and set aside.
To make the guac, combine all ingredients and season with sea salt.
On a large flat serving dish or board, assemble the nachos by starting with the sweet potato chips on the bottom, then piling on the quinoa, capsicum, corn and guac. Garnish with coriander, spring onions, sliced chilli, lime wedges and a light sprinkle of the spice mix.
*Avocado contains sorbitol. Monash currently recommends that people highly sensitive to polyols should stick to 1/8th.
** Sweet potato contains mannitol. Monash currently recommends that people highly sensitive to polyols should stick to 1/2 cup.
There’s only one confectionery I love more than Kinder Surprises (I still receive a giant Kinder Surprise egg every Easter from the Easter Bunny AKA mum), and that’s Twix bars. There’s something about the shortbread biscuit base, gooey caramel filling and creamy chocolate blanket combo that makes my heart sing.
Fortunately (or unfortunately, however you choose to look at it), I’ve been able to reduce my once several-weekly Twix consumption to a moderated treat here and there, but that doesn’t mean I stop wanting my Twix Fix several times a week.
In the past, I’ve always shied away from creating healthified sweets that called for ‘caramel’, simply because in the ever-ominous healthy dessert world, ‘caramel’ is synonymous with a heck load of dates (and therefore excess fructose). To my delight, I recently discovered how caramel-y the combination of almond butter, pure maple syrup and coconut oil is, thanks to the lovely Ashley from Blissful Basil, whose Twix bar recipe was the inspiration behind this one. I have tweaked the recipe to suit my tastes and to reduce the relative maple syrup content and FODMAP load.
You will notice that this recipe does seem a little energy dense – there’s a lot of coconut oil, almond butter and maple. But this is one of those recipes that should be treated as a treat, and that means portion control. Good news is that because it’s so decadent and rich, you only need a little piece, and therefore the recipe yields lots of serves. However stopping at one piece is difficult.
Note for those with FrucMal/IBS: although this recipe contains no excess fructose, it does contain a few FODMAPs (coconut flour and almond butter). I’ve eaten several bars in a row to test my tolerance (at least I told myself that was the purpose of the binge) and I didn’t have any upsets, but depending on your own sensitivity to these ingredients, you may need to be more careful.
Vegan “Twix” Cookie Bars
2 + 1/4 cups rolled (not instant) oats, processed in a high-powered processor until a fine flour is formed
1/2 cup coconut flour
1/2 cup melted coconut oil
1/3 cup + 1 tbs pure maple syrup
2 tsp pure vanilla extract
1 cup almond butter
1/3 cup pure maple syrup
1/3 cup coconut oil
1/3 tsp fine sea salt
1/2 cup coconut oil
1/2 cup raw cacao (more or less depending on how dark/bitter you like it)
1-2 tbs pure maple syrup
Pinch fine sea salt
Preheat the oven to 180*C and line a tart/slice pan (approx 20cm x 30cm) with baking paper.
In a large mixing bowl, combine the oat flour, coconut flour, coconut oil, maple syrup and vanilla. Press the mixture firmly and evenly into the bottom of the prepared pan. Use a fork to poke 10 holes in the base. Bake for 18 minutes or until the colour is becoming golden. Do not wait for it to brown, as it will be overcooked and dry. Remove from the oven. It should still be a little soft and will harden as it cools. Allow to cool completely in the pan.
To make the caramel filling, place the almond butter, maple, coconut oil and salt in a saucepan and lightly whisk over medium heat until all ingredients are melted and combined. Remove from the heat and allow to cool to room temp.
Pour the caramel filling over the cooled biscuit base and freeze for 30 minutes to set the caramel.
To make the chocolate layer, place the coconut oil, cacao and maple 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 another 20 minutes to set the chocolate layer.
Remove the slice from the tray/pan. Transfer to a chopping board and allow to sit for 5-10 minutes before cutting into squares or bars. Store in an airtight container in the fridge for up to one week. It probably freezes quite well, although I’ve never needed to try it because it gets demolished so quickly in my household. If you do happen to freeze it, please let me know how it goes!
It’s bizarrely warm in Melbourne at the moment, and it’s a bit of a shock to the system. A week and a half ago I was wearing five layers and downing chicken and vegetable soup like no tomorrow in the desperate bid to warm myself up, and now, just mere days later, I’m slurping on a green smoothie on my backyard lawn, building up an unfamiliar sweat in 34 degree heat. In my bathers. Bathers! At the beginning of October!
Don’t get me wrong, I’m not complaining, but I feel as though us Melbournians have earned the right to be cynical – our weather is as bipolar as it gets. We’ll probably be donning our warmest coats and wooliest socks in a few days’ time. Still, if bikini weather appears to be on its way (and apparently it’s already here, thanks for the bloody warning!), then I’m not taking any chances. It’s time to remove my body’s evidence of the Nutella doughnuts and sweet potato fries that were eaten in reckless abundance over Winter. And there’s no way to get back in shape but with honest nutrition and exercise. It’s the perfect time to give my bod a little Spring clean. More green smoothies, please!
It’s impossible to commit to ice-cold green smoothies on winter mornings when your frosty body is screaming out for poachies and hot toast or banana-ry porridge, but now that the mornings are less nippy, I’m finding that I’m waking up craving them. One of the things I love most about the warmer months is that I can enjoy my greenies for brekky every morning and actually feel totally satisfied by them. I wanted to do a cleanse to whip my eating habits back into shape, give my digestive system the clean out it’s been crying out for, and to boost my energy levels before Uni exams next week. I thought a straight juice fast would be a bit too intense straight off the bat (I might do one in a few weeks after exams), so I decided to ease into it and commit to one nutrient-dense green smoothie every day until I started feeling the familiar benefits. I also came across SkinniMini, a fabulous 10-day super-cleanse formula, which I’ve been adding to my smoothies.
SkinniMini is designed to be a 10-day green smoothie super-cleanse formula, whereby you simply add 10g (about 2 tablespoons) to your daily green smoothie/smoothie bowl for 10 days. However, the ingredients are so pure and gorgeously healthy (hello chia seeds, psyllium husk, goji berry powder, ground flax seeds, maca powder, acai berry powder and spirulina) that you can use it indefinitely. Bursting with fibre, antioxidants, plant-based protein, minerals and essential vitamins, SkinniMini packs a nutritional punch and helps to boost energy levels, mood and immunity, cleans your digestive tract, strengthens hair, skin and nails and increases your fat burning potential. I’ve been using SkinniMini in my smoothies for 14 days straight now, and I’m honestly feeling great. I seem to be digesting food much easier with less tummy upsets, I’ve noticed that my night-time bloating has decreased significantly, my stomach is definitely a little leaner and flatter, my sugar cravings have eased off and I seem to be sleeping more restfully. Although you can’t actually taste the formula formula once it’s blended through the smoothie, the psyllium makes it go super smooth and thickens it up, and leaves you feeling full and super satisfied. I’m also really regular at the moment (apologies for the over-share, but for those of you who don’t always find it so easy to ‘go’, you will empathise with me here!), and I feel like my appetite has been much better regulated as a result.
SkinniMini is essentially everything-friendly, so it’s suitable for vegans, paleos and those with food intolerances/sensitivities (yup, it’s even IBS and FructMal friendly – hallelujah!). The thing I love most about this product is that it’s a wonderful combination of lots of different ingredients which I’d like to add to my smoothies all the time, but usually don’t have on hand. Buying all those ingredients individually can be very pricey, plus you’ve got the dilemma of knowing exactly how much of each you should be using to reap the benefits. And then there’s the time issue – who has the time to play around with 20 different ingredients from the fridge, freezer and pantry on a hectic weekday morning? I sure don’t. SkinniMini takes the steep cost, guesswork and effort out of making a smoothie that your body will seriously love you for, and I couldn’t recommend giving it a shot more!
The 10 Day Green Smoothie Super-Cleanse blend is available for purchase online at skinnimini.com.au, and they’re currently offering 10% off if you ‘like’ their Facebook page – get on it!
Super Cleanse Green Smoothie
2 tbs SkinniMini Green Smoothie Super Cleanse formula
1 frozen ripe banana
3 large handfuls of 2-3 different types of leafy greens (see notes)
1 stick frozen celery
1 cup unsweetened almond milk
1/2 cup coconut water
1 tbs chia seeds (for extra protein)
Method: In a high powered blender, blend all ingredients until thick and smooth, approximately 1.5 minutes. Drink immediately. Repeat each day for 10 days.
It’s very important to mix up your greens every other day, as all leafy greens contain alkaloids which can pose negative health impacts if they accumulate too much. Try alternating between spinach, kale (make sure it’s not bitter!), Chinese broccoli/choy sum, silverbeet, beetroot leaves and cos lettuce to achieve diversity.
Make sure you drink your smoothie immediately, otherwise the chia seeds and psyllium will continue to rapidly absorb moisture and you’ll be left with an unpleasantly thick and gluggy smoothie.
To kickstart your metabolism and get an even more intense detox, drink a large glass of warm lemon water water (1/2 filtered cold water and 1/2 boiling water with the juice of 1/2 lemon) half an hour before your breakfast smoothie.
In addition to the banana, you can also add other fruits such as kiwi or berries. Lime juice and fresh mint make wonderful additions, too!
In primary school, vary rarely would I leave our after-school trips to the local bakery without a lemon slice in hand. My irrepressible love continued into the early years of high school where I’d make a batch most weekends, using half of the sweetened condensed milk for the biscuit base and drinking the rest straight from the tin…
Still to this day, I’ll never knock back a little nibble on a traditional Lemon Slice in all its delectably sweet, lemony, melt-in-your-mouth biscuity glory, but it’s great to know that I can enjoy a full slice of my healthified version without the guilt or sugar slump afterwards. This Lemon and Coconut Slice recipe tastes unbelievably close to the real deal, and has all those familiar characteristics: just enough sweet, perfectly lemony with a base so buttery (sans butter or biscuits) that it melts in your mouth. I can’t wait for you to try it!
Like all my recipes, it’s very adaptable to suit your taste buds, dietary requirements or what’s in your pantry. Just use similar ingredients to those you can’t/don’t have, and you should end up with a fairly similar result.
Zest of 1/2 – 1 lemon (depending on how lemony you like it)
Line a slice tray with baking paper. Please note, the quantities above yield enough to fill half a normal slice tray (4 full sized bars or 8 small squares). If you want to make a full sized slice recipe –and fill the tin– simply double the ingredients.
To make the biscuit base, use a high-powered processor to process the buckwheat groats, seeds, pecans and salt until a fine crumb forms. Add the oats and coconut and blitz again (I like my oats a little chunky, but you can blend for longer to make a fine crumb). Add the oil and maple syrup and process until it all comes together and is sticky. You may need to scrape the bowl/jug down a few times to fully incorporate all the ingredients. Press firmly into the prepared slice tin (see images for thickness) and place in the freezer to set while you make the topping.
To make the lemon topping, process the cashews, coconut and lemon rind until a super-fine crumb forms, taking care not to over-process into butter. Add the remaining ingredients and process until smooth and creamy.
Remove the base from the freezer and top with the lemon cream, using the back of a dessert spoon to smooth. Top with extra shredded coconut and allow to set in the fridge for an hour or so.
Once set, cut into 4 large bars or 8 squares. I would say one square is a good sized portion for a snack.
The quantities above yield enough to fill half a normal slice tray (4 full sized bars or 8 small squares). If you want to make a full sized slice recipe –and fill the tin– simply double the ingredients.
If you like your slice extra lemony, try adding zest of 1/2 lemon to the biscuit base.
For a gluten free version, replace the oats with buckwheat groats or gluten free oats (depending what your stance on GF oats is).
Ingredients marked with an asterisk* are higher in FODMAPs than the others. As such, this recipe is relatively low in FODMAPs, but it is not FODMAP free. Modify the quantities to suit your tolerance levels.
Last December, my mum had a bunch of her girlfriends over for their annual Chrissy lunch. Of all the memorably tasty dishes on offer (the leftovers overflowed our fridge for days – score!), one thing stood out in particular: a colourful little grain salad made by one of my mum’s friends. Upon tasting it, I was equal parts delighted and deflated; delighted because it set off a party of whiz-bang flavours and textures in my mouth, but deflated because it was packed with high FODMAP ingredients like freekeh (green wheat), lentils, red onion and dried fruits.
Typical me, always wanting what I can’t have…
As it turns out, the ‘Cypriot Grain Salad’ is a recipe by George Columbaris (of Masterchef fame), and is one of the most popular side dishes served at his modern Greek taverna, Hellenic Republic, in Brunswick, Melbourne. I’d love to be able to take full credit for this recipe, but that would be a jackass move. All I’ve done is add a few things here and there for flavour and tweaked it to suit my dietary needs. Besides, I’d rather not be on George’s bad side.
I couldn’t wait to taste this dish again, and so here it is: my low FODMAP version of Hellenic Republic’s ‘Cypriot Grain Salad’ in all its fluffy, crunchy, sweet and savoury glory. It’s perfect on its own or as a side salad to chicken or slow cooked lamb.
Hellenic Republic-Inspired Quinoa Salad with Cumin Yoghurt Dressing & Pomegranate
1.5 cups tri-coloured quinoa (available at most supermarkets)
3 cups low-sodium stock of choice
1 bunch coriander, washed and chopped
1/2 bunch continental (flat-leaf) parsley, washed and chopped
1 cup chopped spring onion, green part only (use 1/2 chopped red onion if you don’t have FM )
1/4 cup toasted slivered almonds
1/4 cup toasted pepitas
2 tbs toasted pine nuts
1/4 – 1/2 cup currants*
2 tbs dried cranberries*
Juice of 1 – 1.5 lemons (or to taste)
3 tbs extra virgin olive oil
1 cup thick full fat Greek yoghurt
Seeds of 1 small pomegranate, or 1/2 large
1 tsp cumin seeds, toasted and ground (or 1.5 tsp cumin powder, carefully cooked in a dry fry-pan over medium-low heat until fragrant)
1 tbs pure maple syrup (use honey if you don’t have FM)
In a saucepan or pot, bring the quinoa and stock to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed (depending on your cook top, this can take anywhere between 5 and 15 minutes). Fluff with a fork and set aside to cool.
Combine the yoghurt, cumin and maple syrup/honey in a small serving bowl.
In a medium bowl, combine the quinoa, coriander, parsley, onion, almonds, pine nuts, pepitas, currants, cranberries, lemon juice, olive oil and salt and pepper to taste.
Transfer salad to a serving dish and top with the yoghurt dressing and pomegranate seeds. I like to mix some of the yoghurt dressing through the salad, then add more on top, but that’s up to you 🙂
* Those of you with fructose malabsorption/IBS or on a low FODMAP diet should limit your intake of dried fruit (excess fructose). However, if you’re trying to reintroduce FODMAPs back into your diet, a small amount shouldn’t hurt as the overall FODMAP load of this recipe is quite low. As always, assess your own tolerance. Halve or quarter the quantities if you’re unsure, and leave out altogether if you know you react to any amount of dried fruit.
This salad absolutely screams Aussie summer – I can’t wait to share it with you!
I first made this salad around two months ago, and it’s already become my go-to summer staple. It’s simple and has enough substance to serve to your family any day of the week, but the vibrant colours also make it perfect for entertaining silly season entertaining. Donning just the right balance of sweet, sour and savoury, this very low FODMAP salad will leave your taste buds singing and your belly happy. Like any salad, this recipe is very forgiving, so feel free to play around with it. If you’re after a vegetarian/vegan option or lighter side salad, simply leave the chicken out. This dish is wonderful when the roasted veggies and chicken are warm, however it’s also good at room temp, so don’t worry about being meticulous with timing everything. Leftovers make for a perfect lunch the next day!
Maple-roasted Pumpkin & Chicken Salad with Strawberries & Caramelised Macadamias
1/2 roasted chicken, flesh shredded (omit for vegetarian/vegan)
3/4 Jap/Kent pumpkin, peeled and cut into 3cm chunks
1/2 cup macadamias, chopped roughly into halves
2 tbs + 2 tsp pure maple syrup
1.5 tbs melted coconut oil
200g baby leaf salad mix
100g cherry tomatoes, halved
1 punnet strawberries, sliced
1/2 cup spring/green onion, chopped (green part only)
1 tsp dried oregano leaves
2 tbs pepitas (pumpkin seeds)
Small handful each fresh basil and parsley (flat-leaf), roughly chopped
100g goat’s or Danish feta, to serve (omit for vegan)
High quality EVOO, to dress
Balsamic vinegar, to dress (optional)
Sea salt, to taste
Preheat oven to 170*C and line a tray with baking paper. In a small bowl, coat the macadamias with 2 tsp maple syrup. Pour onto the baking paper and place in the oven for 10 minutes or until golden and caramelised. Remove from oven and set aside to cool completely. Store in an airtight container until ready to use.
Turn the oven up to 200*C and line a tray with baking paper. In a large bowl, coat the pumpkin chunks with 2 tbs maple syrup, 1.5 tbs melted coconut oil, dried oregano and salt.
Bake the pumpkin for 45 to 50 minutes, turning half way through. For the last 5 minutes of baking, add the pepitas to the tray. As always, cooking times will vary from oven to oven. Use my photos as a reference to determine if the pumpkin is ‘done’ or not, as this salad works best when the veggies are a little on the ‘under’ side – quite soft in the middle and caramelised and chewy around the edges. Don’t let them crisp up too much as the caremelisation will dry out!
While the pumpkin is roasting, arrange the salad leaves in a serving bowl or platter. Drizzle leaves with EVOO and a small amount of balsamic vinegar, if using (the balsamic goes perfectly with the strawberries and feta, but be sure to only use a tiny bit otherwise it will be too overpowering).
Remove pumpkin from the oven once it’s done. Top the salad mix with the spring onion, fresh herbs, cherry tomatoes, strawberries, maple pumpkin, chicken, feta, maple macadamias and pepitas. Just before serving, finish with an extra drizzle of EVOO.
Smoothies are to summer what porridge is to winter, and as the weather warms up in Australia, I like my brekkies to cool down…
You might have gathered by now that I’m obsessed with all things chai. Like any chai-enthusiast, nothing encompasses those gorgeous Indian masala aromatics quite like the ole chai latte does (yep, that heavenly hot milky drink made with sickly sweet powder or syrup. Pure refined sugary delight).
However, since learning a few years back that refined sugar, preservatives, additives, fillers and artificial flavours are terrible for my health and waistline, I’ve given my beloved weekly McCafe indulgence the flick.
Depending on the type of milk and chai flavouring used, the average cafes style small chai latte contains anywhere between 20-40 grams of sugar (5-10 teaspoons), with the majority weighing in at around the 32g mark! That’s a hell of a lot of sugar to waste on one small drink.
These days, I flavour anything and everything I can with my own chai spice mix. Instead of harming my health like my chai latte habit did, the real spice mix delivers a whole heap of goodness and just as much flavour. Chai spices, when used in their real and pure form, are packed with antioxidants and phytochemicals and boast cancer-prevention properties. Such spices are also great for immune function, hormone balancing (thus PMS symptom relief), gut health, bloating reduction, metabolism firing and energy boosting.
My chai spice mix uses nothing but pure ground cinnamon, cardamom, ginger, nutmeg, allspice and cloves. More traditional recipes call for white pepper, which you could also try. I use this mix to transform simple porridge, pancakes, muffins, granola, banana ‘ice cream’ and smoothies into gorgeous chai flavoured treats. I love how adding so much flavour to a recipe with these spices also boosts its nutritional value – win/win!
Since chai just wouldn’t be chai-like without a particular sweetness to complement and balance those spices, you can add a little natural sweetener such as rice malt syrup or pure maple to recipes.
Chai Spice Mix
Makes around 6 tbs. of chai mix
2 tbsp. ground cinnamon
2.5 tbsp. ground cardamom
1 tbsp. ground ginger
2 tsp. ground cloves
2 tsp. allspice
2 tsp. ground nutmeg
Combine all the spices together and store in an airtight glass jar or container.
Method:Add all ingredients to a blender and process on high for one minute or until thick and creamy. Pour into a glass over ice and sprinkle cinnamon over the top. Slurp away.
If you need a more substantial breakfast or post workout smoothie, adding 1 tbs chia seeds delivers a great source of natural protein, fibre, omega-3, vitamins, minerals and antioxidants.
I use a Thermomix, and while blending for so long in such a high-power blender might sound excessive, I find that frozen banana needs at least one minute to thicken the rest of the ingredients up and make it silky smooth.