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!
“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.”
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.
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
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.
Melt the coconut oil and set aside to cool slightly.
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.
In a bowl, combine the oat flour, spelt flour, baking soda and salt.
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.
Fold through the choc chips until just combined.
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.
Preheat the oven to 180’C and line a baking tray with parchment paper.
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.
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.
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).
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.
I’m not an expert on people (as much as I like to think I am), and I’m certainly no expert at baking, but I do know two things: 1. People find making desserts intimidating, especially when a recipe involves several elements like a crust, layered fillings, a topping, sauce, etc., etc. 2. Desserts can be very time consuming; Ain’t nobody got a spare 6-hours floating around in their day to devote to souffle-perfecting or tempering chocolate. The ultimate conclusion?
Desserts that look half appealing are a pain in the ass to make.
But I want to prove to you that they don’t always have to be…
My chocolate, orange & almond tart might look a little fancy, but it couldn’t be simpler. I’d even go so far as to say that it’s idiot proof, but don’t quote me on that. The coconut crust only calls for a few basic ingredients, and the filling can be prepped in a couple of simple steps while the crust turns crust-like in the oven. Then, it’s just a matter of pouring the filling over the crust and throwing it in the fridge for a few hours ’til it’s set. All the preparation can be achieved in half an hour –give or take a few minutes– and the filling only takes 1-2 hours to set in the fridge. In fact, the closer to that 1-hour mark you eat it, the better it is because the crust and almonds will still be crispy. Because of the moisture in the fridge, these will soften more as time goes by. Still yummy, but the texture won’t be as good.
But first, a few notes…
People either love or hate coconut. The crust of this tart is 95% dried coconut and the filling is mostly coconut cream. So, if you’re not a HUGE coconut fan, please don’t bother making this recipe. That’s like asking me to enjoy sushi covered in wassabi; it doesn’t matter how amazing that sushi is, once wassabi touches it, it tastes like poison to me.
Secondly, as you would already be aware, I don’t usually include ingredients which contain added/refined sugar in my recipes. However, you will notice that this recipe uses dark chocolate which, of course, means sugar. My justification? Everything in… yep, you read it before I even said it: moderation. I used Lindt 80% as it only contains about 10g of sugar in the whole 100g block which, when distributed throughout the recipe, equates to less than a gram of sugar per serving from the chocolate which is a negligible amount.
Now, readers who don’t need to worry about fructose of FODMAPs are welcome to stop reading now, unless, of course, you’re interested in our awful intolerances.
In terms of the fructose and FODMAP content, you will see that this recipe includes two known moderately fructan-containing ingredients in relatively large amounts: dried coconut and almonds. According to the guidelines of Sue Shepherd’s low FODMAP diet, those on the strict plan should limit their intake of dried coconut to 1/4 cup per sitting, and almonds to about 10 per sitting. If this tart is divided into at least 10 segments (which is should be anyway), there is less than these amounts per servings. Individuals who aren’t on a diet as strict and who are trying to build up their tolerance should be able to tolerate more than these amounts anyway, providing their OVERALL FODMAP consumption isn’t already high that day, as it will add to the load/accumulation and could cause a reaction.
Chocolate, Orange & Almond Tart with a Coconut Crust
Dietary info:Gluten free, low FODMAP (see notes above), low fructose (see notes above). Contains egg, nuts and dairy (use vegan chocolate for dairy free).
3.5 cups (or 200g) unsweetened shredded coconut
3 egg whites, lightly beaten
2 tbs melted coconut oil
2 tbs rice malt syrup
1 cup (100g) slithered almonds (can also use half almonds and half pecans), chopped roughly and toasted until golden brown
1 tsp finely grated orange rind
1 cup (250mL) full-fat coconut cream
100g 70-85% dark chocolate (I used Lindt 80% because it only has around 10g sugar in the whole block. For dairy free, you could also use a vegan block such as Loving Earth)
1 tbs pure maple syrup
Orange oil (see notes for alternative)
Pinch Himalayan sea salt
Liquid stevia, to taste
Fresh orange slices
Fresh Strawberries, sliced
Orange rind, finely grated
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!
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 form, but not so thick that not all of it cooks properly. If you think you’ve got too much, discard some of it or flatten it into small discs and bake until browned to make healthy macaroons-style biccies with! Bake the crust in the oven for 20 minutes or until golden brown.
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.
When the crust only has 5 minutes of baking time left, finely chop the chocolate and place 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.
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.
When the tart crust is ready, cover its 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’d serve it as close to then as possible).
Serve with fresh orange segments, sliced strawberries, shaved dark chocolate and a sprinkle of grated orange rind.
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.
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.
I adapted this recipe from the lovely Sarah Wilkinson’sI 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.
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
Preheat oven to 150’C and line 2 large trays with baking paper.
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.
Combine the bicarb-soda with the boiling water and add to the butter mixture.
In another bowl, combine the oats, spelt flour, coconut and macadamias. Pour in the butter mixture and combine well.
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.
If using chocolate, press chunks into however many biscuits you wish.
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.
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.
Now grab yourself a glass of nut milk, and dunk away.
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.
Brilliantly Healthy Banana Bread
Dietary info: Wheat free, dairy free, refined-sugar free, fructose-friendly, contains some fructans (see notes), gluten (spelt), nuts (almonds) and egg.
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)
Preheat oven to 160*C and generously grease a loaf tin (my tin is approx. 11cm x 26cm)
In one bowl, combine the mashed banana, beaten eggs, macadamia oil, vanilla and maple syrup.
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.
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.
Remove from the oven, allow to stand in the tin for 10 minutes before transferring to a wire rack.
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!
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!
Granola is just one of those foods that makes me salivate. Thewarm flavours, the sweetness, the wonderful texture and, of course, that irresistible crunch. It just gets me every time.
I think I was in year 7 when my mum first brought home the newest addition to the Kellogg’s breakfast cereal range, Crunchy Nut Clusters. Those peanut and ‘honey’ (sugar, molasses and vegetable oil) coated cornflakes teamed with deliciously crunchy clusters of oats, puffed wheat and coconut (and yep, more sugar, molasses and vegetable oil) became not only my brekkie bowl filler, but also my mid-morning, afternoon and pre-bedtime snack by the handful. I had every right to go through four boxes of this golden blessedness a week because Crunchy Nut Clusters were clearly less sugary than the Froot Loops and Frosty Flakes many of my friends still ate, and they were made with healthy ingredients like corn, oats, honey and nuts. I was so on my way to getting healthy and losing all my puppy fat quickly, all while eating something so damn tasty. YEAH!
Much to my horror, the so-called puppy fat not only stuck around, but started to soar. Thankfully, I slowly grew older and wiser. I learned that just because something is manufactured from a vegetable, that does not necessarily make it healthy (but what do you mean vegetable oil and High Fructose Corn Syrup aren’t good for you?!) and I began reading labels (why doesn’t the front of the box mention anything about the cereal being covered in sugar, molasses and oil as well as honey?!)
It took a while, but I started to become aware of marketing gimmicks and misleading advertising. After a year, my beloved Crunchy Nut Clusters were replaced by Sultana Bran Crunch after a year. Ah, the ignorance. Still, it was a move in the right direction, and at least I wasn’t eating Honey Joys disguised as a breakfast cereal anymore.
For those of you who are more or less like me, buying packaged granola poses two main problems:
Mainstream granola brands packed with different forms of sugar, preservatives and other additives and provide little to no nutritional value.
They’re very rarely fructose-friendly: pre-packaged granola always contains either loads of honey, dried fruit or both, which makes them indigestible for my fellow fructose malabsorbers. Even the ‘healthier’ granola alternatives available at health food stores are made with with high-fructose sweeteners like agave and dried fruit.
I’ve been avoiding pre-packaged granola and toasted muesli for several years now. The thought of sweet, crunchy clusters of puffed grain heaven still excites me, but I’ve never come across one that’s healthy enough to eat regularly. And so, I’m more of an egg gal these days.
The other week, however, my love for granola was reignited. I was in the cereal aisle of Coles, looking at Carman’s muesli for my sister when I saw them. Carman’s Crunchy Clusters with Honey Roasted Nuts. I was immediately taken back to my mornings in early high school when I’d eat two bowls of candied greatness and drink the leftover pool of sweet milk afterward. My salivary glands started going mental as I viewed the large oaty clumps and golden roasted nuts through the heart-shaped plastic window on the box. I threw the box into my trolley without giving it a second thought or reading any labels. My sister just had to try it. Not me, my sister. I was getting it for my sister.
I ripped open the box the second I got home and started shovelling handfuls of the stuff into my mouth as if it were popcorn. Everything about the granola was lip-smacking. The wording on the box was spot on: I absolutely did “adore these crunchy muesli clusters with almonds, hazelnuts and pecans, buzzing with trickles of honey and a hint of vanilla!” The granola was also “fruit free, Low GI, high in fibre and full of wholegrain goodness”. It all sounded too good to be true. I soon realised it was, but it was all too late. After my snacking straight from the box for three days, the box was empty. I don’t think my sister ever got to touch it. I read the label more closely just before I threw the box into the recycling. I was shocked.
Carman’s is usually one of the more wholesome and cleaner cereal brands available at supermarkets. They usually sweeten their products with a little honey instead of sugar, and while this makes their products unsuitable for most FructMal sufferers, at least it’s better than nearly all other cereal boxes for most people. This is why I was shocked when I read the Carman’s Crunchy Clusters ingredients list. After the oats and nuts, raw sugar comes in as the third ingredient, making it even more predominant than supposed primary ingredients like puffed rice and pepitas! And that’s before the honey is added. That’s a lot of added sugar! I did some quick calculations and became aware that I’d consumed just shy of 70g of added sugar over a few days from the granola alone. That’s nearly EIGHTEEN teaspoons of added sugar, which equates to almost NINE teaspoons of pure fructose! No bloody wonder why it tasted so good. I guess I shouldn’t have been so surprised. Carman’s would rightfully argue that you’re not supposed to eat the entire box over just a few sittings, hence their “serves 11” guideline. I would argue that if you make something taste that freaking awesome, you’re asking people to eat the entire box over a single sitting.
Healthy or not, I’d gotten a taste for granola again. I tried so hard to forget about it, but we all know that telling ourselves not to crave something usually leads us to craving it all the more. The human psyche is a treacherous beast. To crush my cravings once and for all, I came up with this scrumptious granola recipe, and I can’t believe I didn’t think of it sooner. My Toasted Almond, Coconut and Chocolate Granola has all that wonderful crunch, so much full-bodied flavour and just the right amount of fructose-friendly sweetness. If Coco Pops and Crunchy Nut Clusters decided to have a lovechild and it were born healthy, this would be it.
Toasted Almond, Coconut and Chocolate Granola
Serves 12 (1/2 cup servings)
Dietary Information: wheat free, vegan-friendly, refined sugar free, dairy free, fructose-friendly, low FODMAP. Contains gluten (Oats – see notes for GF alternative) and nuts.
2 cups rolled oats
1 cup unsweetened shredded/flaked coconut
1 cup puffed brown rice or rice crisps (I use 1/2 cup of each for varied textures)
1 cup activated plain buckinis (activated buckwheat. I used Loving Earth brand)
1/2 cup pepitas (pumpkin seeds)
1/4 cup chia seeds
1 cup of your favourite raw nuts, roughly chopped (I use a combination of almonds, walnuts, pecans and macadamias)
1/4 cup cacao nibs (optional – If you’re not a fan of cacao nibs, don’t use them because their flavour can be quite dominating)
1/2 cup melted coconut oil
1/3 cup pure maple syrup
15-20 drops liquid stevia, or to taste
2 tsp ground cinnamon
1 tbs pure vanilla extract
1/2 cup raw cacao powder
1/4 tsp Himalayan sea salt
Preheat oven to 150*C and grease a large baking tray with a little coconut oil.
In a large bowl, combine all “muesli mixture” ingredients, except the shredded coconut.
In a small saucepan, melt the coconut oil over medium-low heat. Add the maple syrup, cacao and cinnamon and stir until all combined. Bring to the boil and remove from heat. Add the vanilla and salt and stir until the liquid is fully incorporated. Sweeten further with stevia to taste, if needed.
Pour the chocolate mixture over the dry muesli mixture and stir gently until all dry ingredients are evenly coated. There should be enough ‘wet’ mixture to completely cover the muesli.
Spread mixture evenly over the greased tray. Bake in oven for 15 minutes, then remove and stir. Add the dried coconut and return to the oven for a further 10 minutes. The granola will continue to crisp up after you take it out of the oven, so don’t worry if it’s still a little wet or soft.
Allow to cool completely before transferring to air-tight containers or large glass jars. The granola will remain fresh for 1-2 weeks if stored in a cool place, away from sunlight.
Notes and serving suggestions:
For an indulgent weekend treat or breakfast entertaining, serve with cinnamon-grilled banana, organic full-fat or coconut yoghurt, fresh berries and a large drizzle of chocolate ‘sauce’, as pictured. To make the grilled banana, simply cut a large ripe banana length-ways, sprinkle with a little ground cinnamon and place under an oven grill. Grill until the natural sugars in the banana start to caramelise and bubble. Remove immediately and serve while still hot. To make the ‘sauce’, combine 1 tsp natural smooth peanut butter, 1 tsp raw cacao powder, 1 tsp melted coconut oil and a few drops of liquid stevia.
Use the granola to make a layered Chia Pudding Parfait, another quick, easy and effective breakfast entertaining idea.
For a nourishing breakfast, serve with organic full fat or coconut yoghurt, your choice of milk (I love Pure Harvest’s coconut-rice milk) and fresh strawberries.
Serve on top of healthy banana ‘ice cream’ (frozen banana blended with a little natural peanut butter) for a great post-workout meal or snack.
Portion into little snap-lock bags for a super tasty and nourishing trail mix to nibble on between meals and satisfy late-arvo chocolate cravings.
For a gluten-free version, simply replace the oats with 1 cup extra puffed brown rice or rice crisps, 1/2 cup extra shredded coconut and 1/2 cup extra plain buckinis.
Now, everyone on the face of the earth is familiar with the amazingness of Reese’s Milk Chocolate Peanut Butter Cups, right? Well, apparently I’ve been living under a rock for the past 21 years. I only became aware of their existence once recipes of their healthy take-offs went viral and infested my social networking (and Google) feeds. In the online health-nut community (I refuse to call us ‘Clean Eaters’ – that term makes even me cringe, and I am one), healthy versions of Reese’s ingenious creation have become all the rage. Simple, quick, fuss-free, no-bake and healthy, they make a perfect little sweet treat. And while I’ve since made them numerous times, I’ve found little reason to post my own recipe because let’s face it, they’re everywhere. It would be like posting a recipe pretending that I invented the raw-universally celebrated Raw Chocolate Mousse (avocado, cacao & sweetener). Not much new or exciting there. So, last night I decided to put a little spin on the famous chocolate-peanut butter marriage. But how could I make it my own?
Everyone loves chocolate. Everyone loves peanut butter (my cat and boyfriend are the only exceptions I know)…
…and everyone loves cookies. Even my cat.
With that little Lightbulb Moment, my Raw Chocolate Cookie & Peanut Butter Fudge Cups were born. Not only are they deliciously more-ish and sure to quell any sweet cravings, they’re also loaded with super nourishing properties like antioxidants, natural anti-depressants (tryptophan), anti-inflammatory powers, metabolism and energy boosters, essential fats, proteins, fibre, vitamin E, potassium, calcium, phosphorous, folate, iron, zinc and magnesium, just to name a few!
Now, I have used a little maple syrup for the sole purposes of nutritional benefit (not to mention unbeatable taste). To avoid getting into any trouble here, I must highlight the fact that maple syrup is not actually considered a raw food. Sorry. Making pure maple syrup involves boiling down the sap from maple trees, a process which is extremely lengthy, delicate and involved (hence the high cost of pure maple syrup compared to maple flavoured syrup — not so good for you!) The health benefits of pure maple syrup, however, surpass that of any raw sweetener by a mile, and its relative fructose content is much lower. So, if your diet is absolutely raw, just substitute the maple for a raw sweetener. If you don’t follow a raw lifestyle, then I’d encourage you to opt for pure certified organic maple syrup over ANY ‘raw’ sweetener like agave, for example, which has a whopping fructose content ranging anywhere from 70-90%! Agave might possess other health benefits, but its incredibly high fructose percentage is enough for me to stay clear of it, whether I have fructose malabsorption or not.
These little babies are great served with a mid morning cuppa, as a post workout snack (new research shows that almonds are one of the top natural post-workout fuels), or as a lovely little low carb and guilt-free dessert. Or any time of day that you’re having a chocolate/cookie/peanut butter craving, really…
Raw Chocolate Cookie & Peanut Butter Fudge Cups Makes 10 cups
Ingredients: Raw Chocolate Cookie
2 cups almond meal
4-6 tbs raw cacao powder (according to taste)
8 tbs coconut oil, melted
4 tbs pure organic maple syrup
6 drops liquid stevia, or to taste
Peanut Butter Fudge Filling
1/2 cup natural peanut butter
3 tsp coconut oil, melted
1 tsp pure organic maple syrup
2 drops liquid stevia, or to taste
Pinch Himalayan pink sea salt, to taste
6 tbs raw cacao butter, melted
2-4 tbs raw cacao powder, or to taste
2-3 drops liquid stevia, or to taste
Completely combine all Chocolate Cookie ingredients in a bowl. Firmly press half the mixture into 10 silicone cup cake moulds. Freeze for 10 mins.
In the meantime, combine all Peanut Butter Fudge Filling ingredients. Remove cups from freezer and smooth peanut butter mixture on top of the first cookie layer. Freeze for 20-30 mins.
Press the remaining chocolate cookie mixture into the cups, on top of the peanut butter filling. Freeze for 10 mins.
Combine Chocolate Topping ingredients, remove cups from freezer and cover evenly with the chocolate. Set in the freezer for 30 minutes. Sprinkle with crushed peanuts before serving if you wish. Only remove from the freezer 10 mins before serving. They will melt and lose shape rapidly, otherwise.