5 Ingredient Peanut Butter Cookie Dough Balls

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I’m just gonna dive right in and say that if you love peanut butter and/or magical marriages of sweet and salty, then you absolutely must try this recipe because it is, quite frankly, simplicity at its culinary best. But before you think I’m tooting my own horn, please note that I am not taking full credit for this creation – this recipe is a replication of 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 before I decided to try to make them myself.

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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 (unless you’re a klutz like me and trip over absolutely nothing and spill 1kg of coconut flour on the floor) kind of job, plus they’re super yummy and satisfying, and you should really try them.
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 (like I said, kill me).

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Peanut Butter Cookie Dough Balls

Ingredients (makes approx. 9 balls)

  • 1 cup natural peanut butter
  • 4tbs coconut nectar/syrup
  • 4 tbs coconut flour
  • 1/4 tsp fine sea salt
  • 3 tbs activated buckinis

Method

  1. Combine all ingredients in a large bowl with a wooden spoon, then mix with your hands, ensuring all the ingredients are incorporated evenly. Massage until the “dough” comes together.
  2. Divide into 9 even portions, then roll into smooth balls. I rolled mine in a mixture of ground cinnamon, coconut sugar and a pinch of salt which added to the yumminess and finished them off really nicely, but this is totally optional. Place on a tray and refrigerate for an hour, or until set. Store in an airtight container in the fridge for up to a week.imageimage
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Gettin’ my Twix Fix: “Twix” Cookie Bar Slice

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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.

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Vegan “Twix” Cookie Bars

Ingredients 

Biscuit base:

  • 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

Caramel filling:

  • 1 cup almond butter
  • 1/3 cup pure maple syrup
  • 1/3 cup coconut oil
  • 1/3 tsp fine sea salt

Chocolate topping:

  • 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

Method 

  1. Preheat the oven to 180*C and line a tart/slice pan (approx 20cm x 30cm) with baking paper.
  2. 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.
  3. 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.
  4. Pour the caramel filling over the cooled biscuit base and freeze for 30 minutes to set the caramel.
  5. 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.
  6. 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!

Happy Nourishing! 
Ax

 

Healthy Choc Chip Cookies (or cookie dough for the rebels)

“They say we should all be eating more raw foods.
That’s all I needed to hear to whip up another batch of cookie dough.”

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In hindsight, I can’t believe I’ve never tried to come up with a healthy choc chip cookie recipe before. It might be because when I’m really craving choc chip cookies, only a real choc chip cookie (and I’m talkin’ Mrs. Fields’ crispy-around-the-edges-n-super-chewy-n-gooey-in-the-middle) will satisfy the gnawing Cookie Monster within.

Have I ever mentioned that my 18th birthday cake was a giant double-layer Mrs Fields choc chip cookie? Probably not, because it was 5 years ago. Anyway, I was secretly elated when the ‘cake’ was cut and all my guests were too focused on their ridiculous dance moves to care for anything edible but jelly shots. Guess what 200 leftover servings of utter deliciousness meant? Weeks and weeks of cookies for me! My younger brother quickly caught on to the fact, so I hid the giant red box under my bed.

Needless to say, I’m glad my cookie-hoarding day are over.
I still love cookies and everything to do with them: cookies and cream ice cream, cookie dough, cookie dough in ice cream – you name it (it’s quite plausible that I love cookie dough more than I love actual cookies themselves).
However, if I allowed myself a cookie each and every time I felt like one, I’d be well on my way to Type II diabetes. So here’s a way to have your cookie and eat it, too!

If you’re someone who loves cookies that have a slight crispness on the outside and are soft and crumbly on the inside, then you will love this recipe. However, if you prefer those Mrs Fields-esque cookies I keep harping on about (crispy on the outside and super chewy on the inside), you might need a little more convincing. Like all healthy baking of sweets, there’s only so much you can achieve without that wonderful amalgamation of butter, sugar and flour! Still, taking into consideration that these cookies are butter free, refined flour free and refined sugar free (depending on which choc chips you use), I’m pretty darn happy with them! They’ve also won a big tick of approval from my Dad which, by his traditional-sugar-and-fat-loving standards, means a lot. I always say that if a recipe fools the boys, it’ll fool the world.

I really shouldn’t be condoning this, but I’m just saying, if you’re as terrible at the waiting game as I am, you won’t be able to go without tasting the dough. And when you do, you’ll wish you hadn’t. See the 11 cookies in the photo above? Yeah well that’s all that came out of the oven, and the original recipe should make around 16-18. Told you I love cookie dough.
What’s salmonella?

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The testing of this recipe wasn’t exactly seamless. Is baking ever seamless? I’m doubtful.
The first time around, I left the coconut oil to reach smoke point unattended on the stove  (do not ever, ever do this) and it melted every plastic appliance in its wake as I frantically hurled it into the sink (please don’t ever do this, either). During this frazzled episode,  l also forgot to refrigerate the dough before baking and the cookies turned out more like sad, dilapidated muffins than cookies – too cakey and crumbly for my liking (take note: chilling the dough is essential!). During the second attempt, I somehow managed to knock a cup of melted –and hot, but not quite smoke point-hot– coconut oil all over the kitchen bench and onto our very porous floor tiles. Mum was not impressed when she got home to discover “white fat” all over the cupboards and in the Thermomix blades. Oops.

Third time lucky, hey?

Healthy Choc Chip Cookies

Ingredients

  • 1 cup oat flour (see method)
  • 1/2 cup wholemeal spelt flour
  • 1 tsp baking/bi-carb soda (NOT baking powder)
  • 1/4 tsp Himalayan sea salt
  • 1 large organic egg
  • 1/2 cup coconut oil
  • 1/4 cup coconut sugar
  • 1/2 tbs pure vanilla extract
  • 1/2 cup dark choc chips (as dark as possible. You could also use an organic dark chocolate bar chopped into tiny chunks), plus extra.

Method

  1. Melt the coconut oil and set aside to cool slightly.
  2. To make the oat flour, place approx. 90g traditional oats in a high-powered food processor and process until a fine flour forms. Using a spoon, measure out a cup of the oat flour. Be careful not to pack the flour in too tightly (hence using a spoon), or the cookies will turn out dry.
  3. In a bowl, combine the oat flour, spelt flour, baking soda and salt.
  4. In a smaller bowl, lightly whisk the egg, coconut oil, coconut sugar and vanilla until combined. Add to the flour mixture and stir gently until just combined.
  5. Fold through the choc chips until just combined.
  6. Place a large piece of plastic wrap on your bench, spoon the cookie dough onto the film (it will be quite runny) and wrap the dough up. Refrigerate for 1 hour.
  7. Preheat the oven to 180’C and line a baking tray with parchment paper.
  8. Remove the dough from the fridge and give it a feel. If it feels too firm to easily break bits off, allow it to soften at room temperature for 10-15 minutes. It’s ready to use when it’s quite firm, but bits can easily be broken off it.
  9. Break tablespoon size bits off the dough, form into rough balls and place on the tray. Repeat until approx. 15 cookies have been formed (depending on how much dough you ate!). Press down on each cookie to flatten only slightly. Press extra choc chips into the tops of the cookies, if desired.
  10. Place onto the middle oven rack and bake for 8-10 minutes, or until the cookies are golden brown on the edges. They should still be light in the middle (the cookies in the top photo were cooked a minute too long).
  11. Remove from the oven and allow to stand for 3 minutes before carefully transferring to a wire rack to cool completely. Of course, these cookies are delicious warm, but bear in mind that they will be a little crumbly until they cool completely.

Happy Nourishing!
Ax

 

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Lemon & Raspberry Oat Balls

It would be ill-mannered of me to start this post without first apologising for my serious illustration of MIA over the past few months. It’s a crappy excuse I know, but life’s demands have been getting the better of me. Life before full time Uni, work commitments and several ongoing projects allowed for much more time in the kitchen, but I’ve been feeling very guilty lately so I’m going to make a huuuuuge effort to post more regularly from now on!

What better way to butter you up than with a pretty little sweet treat?
My website is definitely calling out for more quick and tasty on-the-go snack recipes, so I thought I’d go down the ‘bliss balls’ road, only these ones don’t contain dates and are almost fructose free. The coconut and almond give these balls a velvety creaminess, which is lovely with the tartness of the lemon and raspberry. They’re perfect to munch on in between meals, with a cuppa, or when those after-dinner sweet cravings strike!

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Lemon & Raspberry Oat Balls

Ingredients
Makes approx. 10 balls

  • 1 cup oat flour (made from approx. 100g rolled oats – see method)
  • 1/2 cup almond meal/flour
  • 1/2 cup unsweetened desiccated coconut plus extra, to roll.
  • 1/8 cup melted coconut oil
  • 1 cup thawed frozen raspberries
  • zest of 1 lemon
  • 2 tbs rice malt syrup
  • 2 tsp vanilla extract
  • 1/2 tsp salt

Method

  1. In a high-power processor, process the rolled oats until a fine flour forms. Around 100g oats should yield 1 cup of oat flour.
  2. Add the remaining ingredients and pulse until the mixture is smooth and well combined. It should be very soft (they set quite hard in the fridge), but not dry or wet. Add more oat flour/coconut oil if necessary.
  3. Roll into balls using your hands, then roll in desiccated coconut, cacao or crushed macadamias. I rolled some of mine in crushed goji berries and bee pollen, but the plain coconut ones are my fave! Allow to set in the fridge for at least an hour before eating.
  4. Store in an airtight container in the fridge for up to a week.

Happy Nourishing!
Ax

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Lemon and Coconut Slice

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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.

Lemon and Coconut Slice

Ingredients Biscuit base:

  • 1/2 cup rolled oats
  • 3/4 cup unsweetened shredded coconut*
  • 1/2 cup raw pecans*
  • 1/4 cup buckwheat groats
  • 1 tbs linseeds (or any other seeds)
  • 2.5 tbs pure maple syrup
  • 4 tbs melted coconut oil (or 2tbs each coconut oil & almond/macadamia oil)
  • Generous pinch of Himalayan sea salt

Lemon cream topping:

  • 1/2 cup raw cashews*
  • 1/3 cup unsweetened shredded coconut*
  • 1/3 cup + 2tbs coconut cream
  • 1.5 tbs pure maple syrup
  • Juice of 1 lemon
  • Zest of 1/2 – 1 lemon (depending on how lemony you like it)

Method

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Once set, cut into 4 large bars or 8 squares. I would say one square is a good sized portion for a snack.

Notes:

  • 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.

Happy Nourishing! Ax

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Christmas in a mouthful: Gingerbread Granola (low FODMAP & refined sugar free )

Yep, I’m one of those people…

One of those people who still, even at 22 years of age, puts milk, cookies and carrots out for Santa and his reindeer and wakes up to an overflowing human-size stocking on Christmas Morning. For me, tinsel-adorned traffic lights signify that it’s time to start blasting Michael Buble’s 2011 Christmas album in my car, and that CD doesn’t come off rotation until mid-January. I find excuses to go driving late at night just so I can “ooh” and “ahh” at the fairy light exhibitions in Melbourne’s backstreets. Even the tackiest light displays send ripples of sweet nostalgia through me.

Maintaining our childhood Christmas fantasies, even when we’re far too old to do so, is kind of a big deal to my family. It is, after all, the most wonderful time of the year…

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How could I not be at ease with the world when the most wonderful day of the year is only one shy week away, the early Summer sun is shining outside, I’ve just spent the afternoon decorating the tree and wrapping presents, and my oven is exhaling the most delightful notes of ginger, cinnamon and maple?

My home has been diffused with the smell of freshly baked sugar cookies and gingerbread, except it’s not sugar cookies, nor is it gingerbread; It’s my Gingerbread Granola. And it’s a winner. I’ve already eaten a third of the tray, it’s that good (oops).

Slightly sweet and slightly spicy, this Gingerbread Granola recipe is a gorgeous marriage of cinnamon, ginger, pecans and coconut. It’s sweetened just enough with maple syrup, and subtle pops of lemon and dried cranberries bring all the flavours together. Like any good granola should, it offers that perfect crunch and crispiness before it melts in your mouth.

Gingerbread for breakfast? YES PLEASE!

However you use this granola is entirely up to you; pair a generous handful with your favourite nut milk and berries for a wholesome fuss-free brekky, sprinkle it over smoothie bowls, banana ‘ice cream’, or whiz it through smoothies to amp up their flavour, thickness and nutritional content. It’s also great to snack on as is, but try to portion it out so that you don’t go overboard (If only I could take my own advice – hopefully you’ve got a little more self-discipline than I do!)

For something a bit spesh, try layering the granola with stewed oranges or other fruit and your favourite yoghurt (coconut or full fat) in individual glasses  – the perfect Christmas Parfait for brunch entertaining! I can’t wait to serve these to my family on Christmas Morning while we rummage through our stockings…

And if you’ve really got your loved ones in mind, make lovely homemade gifts by filling up jam jars with the granola and tying festive ribbon and gift tags on them. Everyone loves homemade edible treats! I also added gingerbread babies (as pictured, available at Coles) to the jars for an extra gingerbread-y touch – not exactly clean, but hey, it’s CHRISTMAS!

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Slightly sweet and slightly spicy, this Gingerbread Granola recipe is a gorgeous marriage of cinnamon, ginger, pecans and coconut. It’s sweetened just enough with maple syrup, and subtle pops of lemon and dried cranberries bring all the flavours together. As any good granola should, it offers that perfect crunch and crispiness before it melts in your mouth.

This recipe is very forgiving, so feel free to mix it up. So long as you’re mindful of dry to wet ratios, you can pretty much throw in whatever you’ve got on hand!

Gingerbread Granola

Dietary info: Vegan, wheat free, dairy free, egg free, refined sugar free (see notes), low FODMAP (lessen nut & coconut quantities to further reduce FODMAPs), fructose-friendly (omit dried cranberries to lessen fructose load). For a gluten free version, simply replace the rolled oats with a mix of other suitable cereals, such as activated buckinis, puffed quinoa, puffed corn, rice flakes or more rice crisps. For a grain free version, replace most of the oats and rice crisps with buckinis and increase the nut, seed & dried coconut content (if FODMAPs are not an issue for you).

Ingredients

Dry:

  • 3 cups rolled oats (sub in activated buckinis for gluten free or Paleo)
  • 1 cup rice crispies/puffed rice
  • 1 cup shredded unsweetened coconut
  • 1 1/2 cups raw nuts of choice, roughly chopped (I used mostly pecans and almonds, but macadamias and walnuts would also be great)
  • 1/2 cup seeds of choice (I used pepitas and sunflower kernels)
  • 2 tbs coconut sugar
  • 3/4 tsp finely ground Himalayan sea salt
  • 1 tbs ground cinnamon
  • 1 1/4 tsp ground ginger
  • 1/2 tsp ground cardamom
  • 1/3 cup dried cranberries (unsweetened if possible, omit for strictly fructose friendly – see notes)

Wet:

  • 1/2 cup melted coconut oil
  • 1/3 cup pure maple syrup (you could also use rice malt syrup)
  • 1 tbs lemon juice

Method

  1. Preheat oven to 160*C and lightly grease a large baking tray (I use cold pressed coconut oil spray, available at Coles).
  2. In a large bowl, combine all the ‘dry’ ingredients except the dried coconut and cranberries.
  3. Add the ‘wet’ ingredients, gently folding with a large wooden spoon until the dry mixture is evenly coated. If you taste the raw mixture at this point, you may notice that it tastes quite tangy and leaves a strange feeling in the back of your mouth. DO NOT FRET! That’s just the uncooked ginger, and the resulting flavour once it’s cooked will be gorgeous. It might also seem a little too sweet, but most of this sweetness cooks out in the baking process too.
  4. Bake for 15 minutes, then remove from oven, add the dried coocnut and give the tray a good mix to ensure the granola cooks evenly. Return to the oven for a further 10-15 minutes, or until fragrant and lightly browned.
  5. Remove from the oven and mix through dried cranberries. The granola will continue to cook and crisp up after you’ve taken it out of the oven, so don’t worry if it’s a little soft or wet. Allow to cool completely before transferring to airtight containers or glass jars. The granola will keep for 1-2 weeks if stored in a cool place away from direct sunlight.

Notes:

  • A few of you fructose malabsorbers may be wondering why there’s dried cranberries in this recipe. Well, there’s two reasons: firstly, from a fructose sensitivity perspective, unless you’re in the elimination phase of the low FODMAP diet, you should be able to incorporate small amounts of moderate-to-high FODMAP foods into your diet; And secondly, from a general health perspective, I try to limit my intake of dried fruit (AKA concentrated sugar/fructose) as much as possible, however, I couldn’t be a bigger advocate of “everything in moderation”, and a few cranberries in your granola ain’t gonna kill you. Plus, they really bring this recipe together and, well, it’s CHRISTMAS! Convinced?
  • While we’re on the sugar note, you may notice that this recipe contains a little more sugar than my usual recipes do (1/3 cup pure maple syrup + 2 tbs coconut sugar). In my opinion, this recipe is too yum not to follow, so I recommend sticking to it and serving it with unsweetened nut milk and low-sugar fruits like berries. However, if you really must be extra sugar-conscious, simply cut out the coconut sugar and lessen the maple to 1/4 cup. You may wish to add some powdered stevia to taste at the end to bring the sweetness up a notch, but be careful not to overdo it.

Happy Nourishing!
Ax

Summer Smoothie Series: Super Icey & Chai Spicy Banana Smoothie

Smoothies are to summer what porridge is to winter, and as the weather warms up in Australia, I like my brekkies to cool down…

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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.

Super Icey and Chai Spicey Banana Smoothie

Ingredients:

  • 1 – 1 1/2 frozen ripe banana
  • 1 cup milk of choice
  • 2 heaped teaspoons chai spice mix (or to taste, recipe above)
  • 1 tbs natural almond butter
  • 4 ice cubes plus extra, to serve

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.

Notes:

  • 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.

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Honestly Healthy Muesli Bars (fruit free, fructose friendly & dairy free)

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It shouldn’t come as a surprise to you that 98% of packaged muesli bars on the market are not at all healthy.
Despite their efforts to market themselves as wholesome snacks, most muesli bars on the market are loaded with nasties. And those nasties aren’t necessarily always the usual suspects, either. Sure, if you’re into reading labels, you’re probably used to avoiding unpronounceable chem-lab names and numbers which translate into artificial preservatives, sweeteners and other additivies. And sure, you might do a quick scan of the sugar content. But how much notice do you pay to where all that sugar is coming from? The majority of muesli/snack bars out there are loaded with added sugar, whether it’s straight-up refined (white/brown sugar, golden syrup), unrefined like in the ‘healthier’ varieties (honey, maple syrup, agave nectar, coconut sugar/nectar, rice malt syrup etc.), or sneakily disguised as being the most ‘natural’ sugar sources of all: dried/raw fruit and fruit juice concentrates.

As I write this, I’m analysing the labels of 2 different muesli bar boxes I found in my pantry. They’re by a popular ‘real food’ supermarket brand, marketed and believed to be truly healthy. Yes, most of the ingredients are whole, and one thing I’ll give them is how transparent they are about the ingredients they use, but they’re still out of touch with the anti-added sugar movement. Either that, or they know most people will read “honey” or “apple juice concentrate” and think that it must be healthy.
One of said muesli bars contains 6 DIFFERENT SOURCES OF SUGAR: cranberries, sugar, glucose, honey, rice syrup and apple. The other contains 5 sources: glucose, honey, sugar, cranberries and sultanas.
SUGAR, SUGAR, SUGAR…

Of course, if you don’t have fructose malabsorption, then finding a healthy packaged snack is less of an ordeal because there’s a whole heap of health bars on the shelves of health food stores and even supermarkets now. The problem for someone like me is that all those ‘refined sugar free’ and ‘raw’ bars and bliss balls usually scream one thing: FRUCTOSE. They’re pumped with agave (which is 70-90% fructose), dates, and dried fruit. And dried fruit is practically just concentrated fructose. So, without being too controversial, I’d argue that 90% of those raw food bars and bliss balls aren’t that great for you anyway, whether you can digest them or not. Most of them are glorified lollies with a little extra fibre and protein, disguised in rustic packaging with words like ‘raw vegan’ and ‘no added sugar’ sprawled across them. No added sugar? OF COURSE THEY DON’T CONTAIN ADDED SUGAR! They don’t need to add sugar on top of all the syrup and fruit, because if they did, those bars would be distastefully sweet.
Like I always say, there is such a thing as too much of a good thing.
And regardless of how ‘natural’ the sugar source is, if it’s as sweet as a lolly, it probably isn’t that good for you.

I’m pretty sure that you get my point by now: most muesli bars are unhealthy, and even the semi-healthy ones are often packed with fructose and are thus out-of-bounds for those who cannot digest excess fructose. I should quickly note that fructose friendly snack bars do exist, but I’m yet to come across one that ticks all four boxes: it’s gotta be honestly healthy, fructose friendly, filling, and YUMMY! All the ones I’ve tried lack in an area or two.

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These Honestly Healthy Fruit-Free Muesli Bars are super easy to whip up and the recipe is very forgiving. If you don’t have a particular ingredient, don’t stress, just use something else that’s similar in density (except maybe for the oats and eggs, you’ll need those!), being mindful of wet to dry ratios. This is a great base recipe, so feel free to mix things up! Try adding things like goji berries (dark choc-coated gojis would be delicious for a more decadent treat), cacao nibs, or a little unsweetened dried fruit, like cranberries or raisins. While this recipe is relatively high in protein, you could even incorporate your favourite CLEAN protein powder into the mix, to make it a great post-workout snack.
When divided into 24 pieces, each serving contains just 3g of sugar, which is equivalent to 2 large strawberries. These bars are super filling so you can be sure they’ll tie you over to your next meal. They’re also high in fibre, healthy fats, protein and antioxidants, and relatively low carb, making them a perfect snack any time of day.
Keep them in an airtight container away from direct sunlight for up to a week. I also like to keep a little container of them in my car’s glove box  (in cooler weather), and one wrapped up in my handbag to ensure that I’m prepared for a snack attack no matter where I am.

Fructose Friendly Muesli Bars

Makes 24 snack squares (or 12 large bars).
Dietary info: fructose friendly, low FODMAP, wheat free (contains spelt), dairy free, refined sugar free, soy free.
Contains gluten (oats & spelt), eggs and tree nuts.

Ingredients

  • 2 cups rolled oats
  • 1/2 cup  unsweetened shredded coconut
  • 1/4 cup wholemeal spelt flour
  • 1 cup mixed seeds (pepitas & sunflower kernels)
  • 1/2 cup raw nuts (almonds & pecans), roughly chopped
  • 1 tbs chia seeds
  • 1-2 tsp cinnamon (depending on how much you like cinnamon)
  • 1/2 tsp cardamom
  • 1/4 tsp ground dried ginger
  • 1/4 tsp Himalayan sea salt
  • 3 eggs (organic & free range, if possible)
  • 1/4 cup sweetener (I used half/half pure maple and rice malt syrup)
  • 1/4 cup natural nut butter (I used peanut)
  • 2 tbs melted coconut oil
  • 1 tsp pure vanilla extract
  • 2 tbs water
  • Stevia, to taste

Optional: cacao nibs, 3 tbs dried fruit (raisins, sultanas or cranberries), protein powder

Method

  1. Preheat oven to 180’C and line a slice tray or square cake tin with baking paper.
  2. Combine all the dry ingredients in a large bowl. At this point I also added 1/2 tsp of concentrated stevia extract powder (see notes).
  3. In another bowl, lightly beat the eggs, then whisk in the remaining wet ingredients. Add wet mixture to dry mixture and combine well.
  4. Press firmly into prepared slice/cake tin and sprinkle the top with some extra pepitas and coconut, if desired. Bake for 25-30 minutes, or until firm and golden brown (as pictured).
  5. Remove from oven and allow to sit in tin for 10 minutes. Remove from tin and cool on a wire rack for a few hours. Use a sharp knife to remove the edges of the slice. Cut slice into desired pieces, and store in an airtight container away from direct sunlight for up to a week.

Notes:

  • As always, the amount of stevia you use will depend on what type of stevia you have. If it’s concentrated powder or liquid, you’ll only need a tiny bit. If it’s granulated, you can use a lot more because concentrated pure stevia is 8 times sweeter than granulated stevia. Those with FM will only be able to use concentrated stevia anyway, as granulated varieties contain fillers to increase their volume, such as inulin and fructo-oligosaccharides, which we cannot digest.
  • Some individuals with FM might be more sensitive to nuts and needs than others. If this applies to you, reduce the amounts. However, the amounts I have used should be pretty safe, especially when the recipe is divided into 24 servings.

Happy Nourishing!
Ax

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

A healthy twist on a calorific classic: Banana Bread

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Banana bread is one of THE dreamiest nostalgic foods…

When that ever-familar aroma of toasted and buttered banana bread fills your kitchen, you know you’re home. When I was younger, I’d often barge through the front door after school, throw 4 thick slices of Brumby’s banana bread in the toaster before I’d even put my bag down, smother them with so much butter that it would pool on top and drip down my chin as I took each bite. I remember finding comfort in the justification that something that tasted as good as cake could be as healthy as bread. Ha!

I may have since come to my senses, but my senses don’t fail me: the second I smell fresh banana bread, or better still, warm and buttered fresh banana bread, my salivary glands quite literally go bananas. I know I’m not alone here.

Instead of the classic recipe’s refined wheat flour, my banana bread calls for spelt flour. Although spelt is technically related to wheat and there’s a lot of debate out there as to which grain is more nutritious, the gluten is spelt is more fragile and susceptible to chemical and mechanical breakdown in the body, making it significantly easier to digest for many people.

Without all the butter, refined sugar and flour, my healthified version might not be Brumby’s worthy, but I promise you that it still manages to celebrate all the things we love about the classic: that buttery melt-in-your-mouth texture, the comforting flavour of ripe banana and just the right amount of sweetness to bring it all together. Yum.

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Brilliantly Healthy Banana Bread

Serves 14

Dietary info: Wheat free, dairy free, refined-sugar free, fructose-friendly, contains some fructans (see notes), gluten (spelt), nuts (almonds) and egg.

Ingredients:

  • 2 cups mashed over ripe banana (approx. 4 medium-large bananas)
  • 3 large organic free range eggs, lightly beaten
  • 1/4 cup macadamia nut oil
  • 1 tbs pure vanilla extract
  • 3 tbs pure maple syrup
  • 1.5 cups wholemeal spelt flour*
  • 3/4 cup unsweetened shredded coconut*
  • 1/2 cup almond meal*
  • 3 tbs chia seeds
  • 1.25  tsp baking powder (aluminium free)
  • 2 tsp ground cinnamon
  • 1/4 tsp ground cardamom
  • generous pinch Himalayan sea salt
  • To top batter with before baking: 1 large banana cut lengthways, 3 tbs pecans*, 2 tbs good quality dark choc chips (optional)

Method:

  1. Preheat oven to 160*C and generously grease a loaf tin (my tin is approx. 11cm x 26cm)
  2. In one bowl, combine the mashed banana, beaten eggs, macadamia oil, vanilla and maple syrup.
  3. In another bowl, combine the spelt flour, coconut, chia seeds, almond meal, spices and salt. Create a well in the middle of the flour mixture and pour banana mixture into it. Gently fold the ingredients until just fully combined. Be very careful not to over mix.
  4. Pour the batter evenly into the prepared loaf tin and smooth out lightly with the back of a large spoon if needed. Top with halved banana, pecans, dark chic chips and a drizzle of maple syrup. Bake for around 45 minutes, or until a skewer inserted into the middle comes out clean, but still moist (don’t wait until the skewer comes out completely dry because the loaf is supposed to be moist throughout!). Cooking times will vary from oven to oven. If the top begins to brown too much while cooking, cover with a little bit of foil.
  5. Remove from the oven, allow to stand in the tin for 10 minutes before transferring to a wire rack.
  6. For a snack, serve on its own or toasted with a little organic butter or your favourite nut butter and a little drizzle of maple syrup. For a fuss-free brekky, serve warm with organic yoghurt/coconut yoghurt and berries. For something a little more indulgent, serve toasted with organic butter, some choc chips and a drizzle of maple syrup – a sure winner among the boys!

Notes

  • To those on a low FODMAP diet:
    Ingredients marked with one asterisk (*) contain moderate amounts of FODMAPs. Each individual’s tolerance to these particular foods will vary, but unless you’re super sensitive or in the early stages of healing your gut, said ingredients in isolation shouldn’t cause a reaction if consumed in small amounts. However, because this banana bread contains a combination, it is possible that very sensitive individuals might not be able to tolerate a full serving of the bread (one 1.5cm thick slice).  If you find that you’re generally fine with these foods and you’re used to consuming similar things daily, then you should be fine with this recipe, especially if you limit yourself to one slice per sitting.  I can tolerate two slices now without worry, however two years ago I would have been pushing it and would have stuck to one. ALWAYS test your own tolerance! If spelt is a known issue for you in large amounts, try replacing half of it with buckwheat flour (but please remember that it will give a significantly different texture and flavour).  If you cannot tolerate spelt at all, you can play around with different low FODMAP flour combinations such as buckwheat flour, oat flour, rice flour etc. Other lower FODMAP swaps include ground flaxseed, peanut flour or carob powder instead of almond meal and carob powder instead of chia seeds. All the above will lend different textures and flavours and I have not tested any of them so if you do, I’d love to hear how you went!