Peanut Butter Cookie Dough Balls | Low Fructose, FODMAP Friendly

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

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

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Peanut Butter Cookie Dough Balls | Fructose Friendly, Low FODMAP

Makes approx. 10 balls

FODMAP friendly serving size: 1 ball

Ingredients 

  • 1 cup (235g) natural unsalted crunchy peanut butter
  • 5 tbs (38g) chia seeds
  • 4tbs pure maple syrup or coconut nectar
  • 3 tbs activated buckinis
  • Generous pinch fine sea salt
  • For rolling: ground cinnamon, fine sea salt and coconut sugar

Method

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

Info for the irritable

  • Peanut butter is high in fructans when consumed in large amounts in one sitting (75g or more). According to Monash, 2 tbs or 32g of PB is considered low in fructans and should thus be tolerated by people with IBS or fructose malabsorption. One of these balls contains 23.5g of PB.

Ax

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

Hey YOU!
I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, all recipes containing gluten on my site that were written prior to 2018 are currently under reconstruction as I strive to make them all gluten free. Keep watching this space because I’ll be delving into my reasons for going completely gluten free at a later date, but all I’ll say for now is that I want my recipes to be as friendly to your gut –and the trillions of incredible microbes that inhabit it– as possible, so that you can kick your digestive issues to the curb and get back to devouring caramelised onion, apples and bulk avocado again.

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

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

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

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

Spelt & Chia Hot Cross Buns with Orange and Cranberries

Makes 9 buns.

Ingredients

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

Method

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

Info for the irritable

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

Other notes

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

Sweet Potato Nachos | Vegan, Paleo

(Almost) gone are the days of fried taco shells stuffed with MSG-laden ground beef offcuts, barely-there guac, under-cheesed and over-refried-beaned nachos and soggy taquitos…

Photo: Vegan Sweet Potato Nachos

 They were all pretty awesome in 2004 when we didn’t know any better (and let’s be honest we were probably all high on the blue colour dye in the fishbowls anyway), but the Tex-Mex joints from the ’90s just ain’t cutting it anymore. Over the last decade we’ve witnessed a soar in modern Mexican cuisine, and now we’re wonderfully spoilt for choice.

Of course, if you have IBS or fructose malabsorption, you might be a little frightened of going out for Mexican given its reliance on onion, garlic and black beans. I used to avoid it at all costs. It just wasn’t worth the menu battle only to end up ordering soft tacos with plain chicken (yep, hold every single topping please, dear waiter) and a bland side salad. Thankfully, the huge demand for adaptable menus has meant that chefs and waiting staff are now more clued up than ever, making eating out with food sensitivities SO much easier and more enjoyable than before. So long as you’re willing to pass up a few obvious options, that is. Pre-made guac laden with raw onion will always be the bane of my Mex-food-lovin’ existence.

FODMAP-friendly Mexican restaurants in Melbourne

The below list comprises some of my favourite modern Mexican eats in and around Melbourne, all from which I’ve been able to find FODMAP friendly or easily modifiable menu items:

Mamasita – CBD
Touché Hombre – CBD (a personal favourite and home of the BEST corn on the cob you’ll ever sink your teeth into)
Fonda – various locations
The Black Toro – Glen Waverly (a little pricier and more refined but definitely worth a visit)

Photo: Vegan Sweet Potato Nachos

So here’s my spin on an old favourite – Sweet Potato Nachos. This fresher and much healthier version is vegan, grain free and paleo, and calls on baked sweet potato “chips” to replace pro-inflammatory fried corn chips, fragrant quinoa instead of high-fructan refried beans, sautéed capsicum to add some bulk, a zesty guac, and all seasoned with my super simple Low FODMAP Mexican Spice Mix. This recipe is perfect for sharing with a few friends or as a side dish. Pile all the components on a serving board, place in the middle of the table and and tuck in, being sure to grab a little of everything. The best thing about this recipe? No one fighting over the cheesiest corn chips.
I also like to make extra spice mix and add it to other dishes for a healthy Mexican twist – perfect for making FODMAP friendly chicken fajitas!

I’m finallllllly more tolerant to legumes these days, so sometimes I’ll pile chipotle beans onto these nachos, especially when making them for other people because it really elevates the flavours. To make your own, simply place the desired amount of canned beans (pinto, kidney or black) in a pan with a generous splash of water (avoid using the canned liquid as it will be high in FODMAPs due to leaching) and a few dollops of good-quality natural chipotle sauce. Stir, bring to the boil over medium high heat, then reduce to simmer and leave until the liquid has reduced slightly. Please note that this option will add significantly to the ‘FODMAP load’ of the meal and will definitely not be suitable for some people.

You may wonder why this recipe calls for large amounts of sweet potato and avocado, foods both known to be moderately high in the polyols (AKA sugar alcohols) mannitol and sorbitol, respectively. The reason I’ve published a recipe so high in these is because irrespective of the severity of my “intolerances” to FODMAPs, I’ve always been able to eat large amounts of sweet potato and avo without dramas, and you might as well, while the next person may find them very problematic. It all depends on how you currently absorb polyols. For this reason, I have made sure that all other ingredients in this recipe are super low in FODMAPs to reduce the overall load. If you’re currently extremely sensitive to polyols, I recommend saving this recipe for a later date when your gut has begun the healing process and you’re able to start reintroducing foods like sweet potato and avocado again.

On the other hand, if you’re currently reintroducing polyol-containing foods but don’t want to overdo it, simply limit your serving of both guac and sweet potato chips (see recipe notes for specific recommendations), and bulk up your plate with more of the quinoa and capsicum instead. Alternatively, you could replace half or more of the sweet potato with zucchini and/or eggplant chips – simply wash, cut (no need to peel), and cook them exactly the same as the sweet potato in the recipe below!

Photo: Vegan Sweet Potato Nachos

Vegan and Paleo Sweet Potato Nachos

Serves 3 meals or 5 sides

FODMAP friendly serving size: see notes below

Ingredients

Low FODMAP Mexican Seasoning:

  • 2 tbs cumin
  • ½ tsp chilli powder
  • 2 tsp dried oregano
  • 2 tsp smoked paprika
  • 2 tsp ground coriander seeds
  • 1 tsp fine sea salt

Guac:

  • 2 large avocados
  • Juice of ½ lime
  • Handful fresh coriander, roughly chopped
  • 5 spring onions (green part only), chopped

Nachos:

  • 2 large sweet potatoes (approx. 500g each), peeled and sliced into even 3mm-thick rounds
  • 1 cup quinoa
  • 2 cups all natural stock of choice or filtered water
  • 1 large red capsicum, chopped
  • 1 small handful fresh coriander leaves, roughly chopped, to serve
  • 5 spring onions (green part only), chopped
  • 1 red chilli, seeds removed and sliced, to serve (optional)
  • Lime wedges, to serve

Method

  1. Preheat oven to 220*C and line two large trays with baking paper.
  2. Prepare the seasoning by combining all ingredients in a small bowl.
  3. To make the sweet potato chips, arrange the sweet potato rounds in a single layer on the prepared baking trays. Drizzle very lightly with coconut oil and sprinkle a quarter of the spice mix. Bake for 20 minutes, then remove from oven and use tongs to turn the rounds over. Add another sprinkle of spice mix, 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 from oven and set aside. You may also wish to swap the tray positions half way through to ensure even baking.
  4. While the sweet potato is cooking, rinse the quinoa under cold running water to remove any bitterness. Transfer to a saucepan and add the stock/water and half of the remaining seasoning. If you’re using water instead of stock, add some salt for more flavour. Bring to the boil over medium heat, then reduce to a simmer for 10-15 minutes or until the germ (the little ring around the seed) is exposed and the liquid has been absorbed. Fluff with a fork and set aside.
  5. Heat a little coconut oil in a frypan over medium heat. Sauté the capsicum and half of the green onions until the capsicum is slightly tender, approximately 5 minutes. Remove from heat and set aside.
  6. To make the guac, combine all ingredients and season with a sprinkle of seasoning and a little extra sea salt. Set aside.
  7. Assemble the nachos on a serving board starting with the sweet potato chips on the bottom, then piling on the quinoa, sautéed capsicum, and guac. Garnish with coriander, spring onions, sliced chilli (I often use dried chilli flakes instead), lime wedges and a light sprinkle of the spice mix. If you’ve got any good-quality chipotle sauce on hand, feel free to drizzle over. These nachos are best served immediately when the sweet potato chips are crispy around the edges and the quinoa and capsicum are still warm.

Info for the irritable:

  • This recipe is obviously not as low in the FODMAP, Polyol (sugar alcohols) as my typical recipes. For people with high sensitivities to polyols (sugar alcohols), please read below:
    • Avocado contains sorbitol. ⅛ whole avocado or 20g is considered low in sorbitol and thus safe; ¼ or 40g is considered moderate and should be limited; ½ or 80g is considered high and should be avoided.
    • Sweet potato contains mannitol. 70g sweet potato is considered low in mannitol and thus safe; 107g is considered moderate and should be limited; 140g is considered high and should be avoided).
    • Do reduce the polyol load, you could replace half or more of the sweet potato with zucchini or eggplant chips. Simply wash, dry, cut (no need to peel) and cook them exactly the same as the sweet potato in the method above!

Buen provecho, amigos y amigas!
Ax

Photo: Vegan Sweet Potato Nachos

Hellenic Republic-Inspired Quinoa Salad with Cumin Yoghurt Dressing & Pomegranate

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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

Ingredients

  • 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)

Method

  1. 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.
  2. Combine the yoghurt, cumin and maple syrup/honey in a small serving bowl.
  3. 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.
  4. 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.

 

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

Deliciously Ugly: Chewy Choc Nutter Bars

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A million different ingredients. 3 different mixtures to be made. One processor. Go!
Measure all ingredients. Take first lot. Sift these, melt those. Process together. Taste and adjust. Freeze for 2 hours. Clean processor. Process next batch of ingredients. Taste and adjust. Pour onto first frozen layer. Freeze for half an hour. Clean processor. Melt some of this, mash some of that. Process. Taste. Pour over the second frozen layer and freeze. Clean processor and the rest of your bomb-site kitchen.

It’s no secret that I like to make things out of food. In My Ideal World, I’d happily spend entire days floating around the kitchen, cooking, creating, decorating. And eating.
Still, even I can admit that making healthy desserts and clean sweet treats can be pretty bloody arduous and time-consuming. So much so that I often just don’t bother with them unless I’m recipe testing or making something for an occasion. Complicated and meticulously presented desserts, whether healthy or not, take patience, time and an excessive willingness to clean the same gadgets over and over. So, while I love my intricately layered sweet treats in all their pretty glory, sometimes the fuss-free uglies are way more appealing than their photo-worthy counterparts. How do Cadbury describe their Picnic bars again? Deliciously Ugly? Nearly all the best tasting recipes are…

So here’s a recipe that looks like a chocolate bar, smells like a chocolate bar, gives you that sugar fix like a chocolate bar, and, yep, tastes like a chocolate bar. EXCEPT it’ll only take you 5 minutes to make, and while your taste buds are fooled into thinking you’re eating a chocolate bar, your insides with be thanking you for impregnating it with healthful fats, powerful antioxidants, wholegrains, fiber, iron, selenium (helps to reduce the risk of common diseases), manganese (helps the body to synthesize fats and benefits nervous system function), copper (support for brain function), Vitamin-E and a range of Vitamin-B complexes.

Please don’t be afraid to use your imagination with this one. The recipe is super basic, and it would be pretty hard to go wrong. You can experiment with different nut butters and add puffed quinoa or buckinis for texture and crunch. A chocolate ‘ganache’ made of coconut oil (or a little organic butter if you eat dairy), cacao, stevia and a little maple syrup would be scrumptioua on top, too!

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Chewy Choc Nutter Bars

Makes 10 bars or 20 bite-sized squares.
Dietary info: gluten free, wheat free, dairy free, vegan, fructose-friendly, low FODMAP, refined-sugar free. Contains grains and peanuts.

Ingredients: 
  • 2.5 cups brown rice crispies (not “puffed brown rice” as they go soggy!)
  • 1 cup shredded unsweetened coconut
  • 3/4 cup crunchy natural peanut butter
  • 3.5-4 tbs raw cacao powder
  • 4 tbs coconut oil, melted
  • 1/2 cup pure maple syrup
  • seeds from 1 vanilla bean, or 1 tsp pure vanilla extract
  • 7 drops liquid stevia
  • Pinch Himalayan sea salt
Method:
  1. Line a square slice tin with baking paper.
  2. In a mixing bowl, combine the puffed brown rice and shredded coconut.
  3. In a separate bowl, combine the peanut butter, melted coconut oil, maple syrup, stevia, vanilla, cacao powder and salt.
  4. Pour the chocolate mixture over the dry mixture. Stir gently until the rice puffs and coconut are coated evenly and everything sticks together.
  5. Spoon the mixture into the prepared tin and press down firmly, ensuring that the slice is tightly compacted. Set in the freezer for 1 hour. Use a sharp knife to cut slab into desired sizes. Store in an air-tight container in the fridge or freezer until you’re ready to eat it. I prefer it kept in the freezer as it stays firmer and goes chewier. If kept correctly, I’m assuming that the slice would last weeks in the freezer, though I put emphasis on ‘assuming’ because these things never last more than a few days in my household.
Notes:
  • The peanut butter can be substituted with any other textured nut butter: almond, brazil, ABC etc.
  • Instead of eating as a ‘slice’, you can roll the mixture into ping pong-sized balls and wrap in glad wrap before freezing to make a portioned and guilt free snack, ready to grab when you’re on the go and sugar cravings strike!IMG_3061 IMG_3065 IMG_3058 IMG_3067 IMG_3059 IMG_3057IMG_3068

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

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

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

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

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

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

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

Ingredients:

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

Method:

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

Happy Nourishing!
Ax

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Coconut, Banana & Raspberry Loaf | Gluten free, Grain Free, Dairy Free

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

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

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

Coconut, Banana & Raspberry Loaf | Gluten Free, Grain Free, Dairy Free)

Makes 10 thick slices, or 15 thin

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

Ingredients

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

Method

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

Info for the irritable

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

Other notes

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

Ax

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