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

Loaded Sweet Potato Nachos (vegan, onion & garlic free)

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Let’s be honest, who are you if one of your favourite things to eat in the entire world isn’t nachos?
One thing that’s certainly booming in Melbourne at the moment is modern Mexican cuisine. Gone are the days of soggy fried taco shells bursting with MSG-laden seasoned ground beef, lack lustre guar (um, where’s my coriander?!) and cloudy fish bowls filled with sugar syrup, ghastly colour dyes and cheap tequila. Under-cheesed nachos were awesome in 2004 when we didn’t know any better, but with all these new restaurants boasting affordable and outrageously tasty menu offerings with funky interiors and vibes to boot, tacky Tex-Mex joints just aren’t cutting it anymore.

Of course, if you have an irritable tummy, you’ll more than likely be frightened of Mexican food, as Mexican is synonymous with onion, garlic and black beans. However, the list of restaurants I’ve compiled below are all ones that I’ve found to be quite accommodating. As long as you’re willing to pass up a few obvious options (I hate you, pre-made guac), it is possible to find something that’s tummy friendly, tasty AND relatively healthy on all the below menus!

Here’s a list of some of my favourite modern Mexican joints around Melbourne:

Mamasita – CBD
Touche Hombre – CBD (home of the best corn on the cob you’ll ever sink your teeth into)
The Black Toro – Glen Waverly
Fonda – CBD, Hawthorn, Richmond & Windsor

Because of all the different vegetables, herbs and spices that characterise the cuisine, Mexican is actually very easy to health-ify. Having said that, I couldn’t be bothered inventing a dehydrated corn chip, so here’s my healthy take on modern nachos, using sweet potato chips instead! Since my recipe is FODMAP/fructose conscious, it doesn’t include beans, but feel free to add them if you can eat them!

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Loaded Sweet Potato Nachos (Vegan)

Serves 4-6

Ingredients

Low FODMAP Mexican Spice Mix (makes approx. 2.5 tbs):

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

Guac:

  • 2 large avocados*, lightly mashed
  • Juice of 1/2 lime
  • 1 large tomato, diced
  • small handful fresh coriander, roughly chopped
  • 6 spring onions (green part only), chopped
  • Generous sprinkle of ‘Low FODMAP Mexican Spice Mix’ (above^)

Nachos:

  • 2 large sweet potatoes**, washed, peeled and sliced thinly into 3mm-thick rounds
  • 1 packet Celebrate Health Mexican Quinoa (available from the health food aisle of most leading supermarkets in Aus)
  • 1 red capsicum, chopped
  • 1 tin corn kernels (no added salt or sugar)
  • 1 small handful fresh coriander leaves, roughly chopped, to serve
  • 3 spring onions (green part only), chopped, to serve
  • 1 red chilli, seeds removed and sliced, to serve (optional)
  • Lime wedges, to serve

Method

  1. Preheat oven to 220*C and line 2 large trays with baking paper.
  2. Prepare the spice mix by combining all ingredients. Set aside.
  3. To make the sweet potato chips, spread the sliced potato in an even layer on the prepared baking trays. Spray lightly with coconut oil spray and sprinkle with the spice mix. Bake the chips for 20 minutes, then flip the chips, give another light spray of oil and another sprinkle of spices, then return to the oven for a further 15-20 mins or until the rounds are beginning to resemble chips (refer to the images). Remove form oven and set aside. You may also wish to swap the position of the trays half way through to ensure even baking.
  4. In the meantime, prepare the Celebrate Health Mexican Quinoa according to packet instructions and set aside.
  5. Heat a little coconut oil in a frypan over medium-low heat. Sautee the capsicum, corn and a sprinkle of the spice mix until the capsicum is slightly tender and the corn kernels are beginning to brown around the edges. Remove from heat and set aside.
  6. To make the guac, combine all ingredients and season with sea salt.
  7. On a large flat serving dish or board, assemble the nachos by starting with the sweet potato chips on the bottom, then piling on the quinoa, capsicum, corn and guac. Garnish with coriander, spring onions, sliced chilli, lime wedges and a light sprinkle of the spice mix.

Notes: 
*Avocado contains sorbitol. Monash currently recommends that people highly sensitive to polyols should stick to 1/8th.
** Sweet potato contains mannitol. Monash currently recommends that people highly sensitive to polyols should stick to 1/2 cup.

Buen provecho, amigos! 
Ax

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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

 

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

Maple-roasted Pumpkin & Chicken Salad with Strawberries & Caramelised Macadamias (vegetarian & vegan option)

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This salad absolutely screams Aussie summer – I can’t wait to share it with you!

    I first made this salad around two months ago, and it’s already become my go-to summer staple. It’s simple and has enough substance to serve to your family any day of the week, but the vibrant colours also make it perfect for entertaining silly season entertaining. Donning just the right balance of sweet, sour and savoury, this very low FODMAP salad will leave your taste buds singing and your belly happy. Like any salad, this recipe is very forgiving, so feel free to play around with it. If you’re after a vegetarian/vegan option or lighter side salad, simply leave the chicken out. This dish is wonderful when the roasted veggies and chicken are warm, however it’s also good at room temp, so don’t worry about being meticulous with timing everything. Leftovers make for a perfect lunch the next day!

Maple-roasted Pumpkin & Chicken Salad with Strawberries & Caramelised Macadamias

Serves 4-5

Ingredients

  • 1/2 roasted chicken, flesh shredded (omit for vegetarian/vegan)
  • 3/4 Jap/Kent pumpkin, peeled and cut into 3cm chunks
  • 1/2 cup macadamias, chopped roughly into halves
  • 2 tbs + 2 tsp pure maple syrup
  • 1.5 tbs melted coconut oil
  • 200g baby leaf salad mix
  • 100g cherry tomatoes, halved
  • 1 punnet strawberries, sliced
  • 1/2 cup spring/green onion, chopped (green part only)
  • 1 tsp dried oregano leaves
  • 2 tbs pepitas (pumpkin seeds)
  • Small handful each fresh basil and parsley (flat-leaf), roughly chopped
  • 100g goat’s or Danish feta, to serve (omit for vegan)
  • High quality EVOO, to dress
  • Balsamic vinegar, to dress (optional)
  • Sea salt, to taste

Method

  1. Preheat oven to 170*C and line a tray with baking paper. In a small bowl, coat the macadamias with 2 tsp maple syrup. Pour onto the baking paper and place in the oven for 10 minutes or until golden and caramelised. Remove from oven and set aside to cool completely. Store in an airtight container until ready to use.
  2. Turn the oven up to 200*C and line a tray with baking paper. In a large bowl, coat the pumpkin chunks with 2 tbs maple syrup, 1.5 tbs melted coconut oil, dried oregano and salt.
  3. Bake the pumpkin for 45 to 50 minutes, turning half way through. For the last 5 minutes of baking, add the pepitas to the tray. As always, cooking times will vary from oven to oven. Use my photos as a reference to determine if the pumpkin is ‘done’ or not, as this salad works best when the veggies are a little on the ‘under’ side – quite soft in the middle and caramelised and chewy around the edges. Don’t let them crisp up too much as the caremelisation will dry out!
  4. While the pumpkin is roasting, arrange the salad leaves in a serving bowl or platter. Drizzle leaves with EVOO and a small amount of balsamic vinegar, if using (the balsamic goes perfectly with the strawberries and feta, but be sure to only use a tiny bit otherwise it will be too overpowering).
  5. Remove pumpkin from the oven once it’s done. Top the salad mix with the spring onion, fresh herbs, cherry tomatoes, strawberries, maple pumpkin, chicken, feta, maple macadamias and pepitas. Just before serving, finish with an extra drizzle of EVOO.

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

Chocolate, Orange & Almond Tart with a Coconutty Crust

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Does anybody else think that orange and chocolate is just the greatest culinary combo ever? As in even better than peanut butter and honey, or avocado and feta? I have such fond memories of scoffing family-size bags of Jaffas during pretty much every visit to the cinema with my parents as a child. Come to think of it, this is all I remember about those visits – I can’t recall a single film I saw, though I know there were many. My head was no doubt too busy being buried in the aforementioned bag of Jaffas to look up to the screen.

This chocolate, orange & almond tart couldn’t be simpler or quicker to make. The crust only calls for a few basic ingredients, and the filling can be quickly prepared while the crust bakes. Then it’s just a matter of pouring the filling over the crust and popping it in the fridge for 1-2 hours until it’s set. I recommend serving this tart as close to the 1-hour mark as possible (or as soon as the filling is set), as the moisture in the fridge won’t have softened the coconut and almonds too much yet, and they’ll still have their delicious crispy texture and toasted flavour. The tart will still be tasty after this time, but the texture just won’t be as good.

A few FODMAP notes before you get started…

In terms of the FODMAP content of this recipe, the lactose content of dark chocolate is very low. You will see that I’ve included relatively large amounts of dried coconut and almonds. According to Monash, those with moderate polyol sensitivies should limit dried coconut to to 1/4 cup per sitting, and those sensitive to oligo’s should stick to 10 almonds per sitting. If this tart is divided into at least 10 segments, there is less than these amounts per serving. Those who don’t need to be as strict should be able to tolerate more anyway (come at me, seconds!), providing their OVERALL FODMAP consumption isn’t already high that day, as it will add to the load.

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Chocolate, Orange & Almond Tart with a Coconut Crust

Dietary info: Gluten free, moderate FODMAPs (see notes above), low fructose (see notes above). Contains egg, nuts and dairy (use vegan chocolate for dairy free).

Ingredients

Crust:

  • 3.5 cups (or 200g) unsweetened shredded coconut
  • 3 egg whites, lightly beaten
  • 2 tbs melted coconut oil
  • 2 tbs pure maple syrup or coconut nectar

Filling:

  • 1 cup (100g) slithered almonds (can also use half almonds, half pecans), chopped roughly and toasted until golden brown
  • 1 tsp finely grated orange rind
  • 1 cup (250mL) full-fat pure coconut cream (organic if possible)
  • 100g 70-85% dark chocolate, roughly chopped (I used Lindt 80% because it only has around 10g sugar in the whole block and the bitter/sweet ratio worked well for this recipe. You could also try a raw chocolate alternative but I cannot guarantee the same result as I have not tried it)
  • 1 tbs pure maple syrup
  • Orange oil (see notes for alternative)
  • Pinch Himalayan sea salt
  • Liquid stevia, to taste

To serve:

  • Fresh orange slices
  • Fresh Strawberries, sliced
  • Orange rind, finely grated
  • Cacao powder for dusting (optional)

Method

  1. Preheat oven to 175’C and lightly grease a 20cm non-stick tart/flan tin (with a loose base) with coconut oil. Good quality tins should not need greasing, but I like to be safe. Nothing ruins a tart more than a crust that sticks to the tin!
  2. Place the shredded coconut, egg whites, rice malt syrup and melted coconut oil in a large bowl. Use your hands to squeeze and fully combine. The mixture should be sticky and form a loose dough. Press the dough VERY firmly into the base and up the sides of the tart tin. It’s important to get the crust thick enough so it will maintain its form, but not so thick that it doesn’t cook through. If you think you’ve got too much, discard some of it (or you can make healthy macaroons-style biccies with the excess by flattening into small discs and baking until slightly browned!)
  3. Bake the crust in the oven for 20 minutes or until golden brown.
  4. In the meantime, place the toasted slithered almonds in a small bowl with the orange zest and use your fingers to evenly massage the zest through the almonds. Set aside.
  5. When the crust only has 5 minutes of baking time left, place the chopped chocolate in a heatproof bowl. Bring the coconut cream to a boil in a saucepan. Pour boiling coconut cream over the chocolate and whisk until fully combined.
  6. Add the maple syrup, sea salt and 5-10 drops of orange oil, depending on how orangey you like it. Taste and add orange oil and liquid stevia as needed. If you’re after a deeper chocolate flavour, add a teaspoon or so of raw cacao powder.
  7. When the tart crust is ready, cover base with the toasted slithered almonds. Then carefully pour the coconut/chocolate mixture evenly over the top. Place in the fridge to set for 1-2 hours (the coconut crust and toasted almonds will begin to lose their awesome crispiness after 2 hours, so I highly recommend serving it ASAP once the filling is set.
  8. Serve with fresh orange segments, sliced strawberries, shaved dark chocolate, a dusting of cacao powder (optional) and a sprinkle of grated orange rind.

Notes:

  • If you don’t have any orange oil, you can use 1-2 tsp of finely grated orange zest instead, but the flavour might not distribute as evenly.

Ax

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Pumpkin, Feta & Chive Loaf (Gluten free, low FODMAP, fructose friendly)

Why don’t you loaf me?
Tell me, baby,
Why don’t you knead me?

Hey YOU!
If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax

I’ve fluked a few things throughout my 25 years, but baked goods have seldom been among them. I used to think I was a baker through and through, but I now realise that I was just really good at following cake recipes to an absolute T, and then making them look pretty. When I first started this blog and began developing low FODMAP loaves, muffins and cookies, I quickly realised that I was not a natural born baker. Not at all.

The Lazy Perfectionist in me (a rather detrimental internal conflict at times) can’t handle the uncertainty or the potentially wasted effort. I find myself getting all anxious and stressed when brainstorming which combinations of low FODMAP flours/meals to use, what ratios I should use them in, whether or not I’ll need to add or reduce the liquid, if it will work without the use of a gum, if it will even rise at all, if the balance of flavours is right etc,. etc., etc. The list goes on and on. 

Then there’s the torturous waiting game –and far too frequent opening of the oven door as if three minutes will make all the difference– while it’s baking. Nine times out of ten, after taking it out of the oven and not letting anyone in the house try it because I can’t handle them reconfirming its shit-ness and my failure, I’m back to square one. Meanwhile an entire precious day has gone by and I go to bed feeling frustrated and defeated and I’m positive that I’ve contracted sinusitis in the last few hours, before realising it’s just all the tapioca starch I’ve inhaled. So that’s why you don’t see any fluffy low FODMAP cake recipes on here… yet. 



So yeah, it’s pretty rare for me to nail a recipe like this one the first time I attempt it. But all jokes about my psycho anxieties aside, I couldn’t believe it the first time I made this Pumpkin, Feta and Chive loaf and it not only worked, but worked really, REALLY well. I was obviously ecstatic. (2018 edit: the same euphoria was definitely not felt two days ago when I spent eight hours developing the gluten free version of this recipe. I’ve finally gotten it to the identical texture and flavour of the old version that used spelt, by the way. No biggie [insert blond hair toss emoji]).

This loaf is honestly one of my favourite recipes, primarily because it’s tasty as hell but also because it’s so much more nutrient dense than regular gluten free breads and my belly is always happy after eating it. I often omit the feta from my everyday loaf but will always use it if I’m trying to impress people which, if I’m being honest with myself, is often. It’s got a hearty, dense texture and the combination of the chives, rosemary, feta and buttery pumpkin makes it SO flavourful and morish. It’s great as a snack just on its own, or with a generous spread of nut butter or avocado. Toast it and slather with organic salted butter for THE most perfect soup accompaniment.

Pumpkin, Feta and Chive Loaf (gluten free, low FODMAP & fructose friendly)

Makes 12-15 slices

FODMAP friendly serving size: Up to 2 slices (see notes below)

Ingredients

  • ⅛ medium Jap/Kent pumpkin (approx 400g), peeled, deseeded, chopped into cubes, and steamed until soft
  • 75g brown rice flour
  • 120g tapioca starch
  • 95g LSA meal (ground linseeds, sunflower seeds & almonds – see FODMAP notes below)
  • 3 large free range eggs (approx. 55g each), organic if possible, lightly beaten
  • 30g chives, chopped
  • 150g Danish feta (omit for dairy free option)
  • ¼ cup (50g) coconut oil, melted
  • 1 tbs (20g) pure maple syrup
  • 3 tbs (15g) psyllium (see FODMAP notes below)
  • 2 tsp (6g) baking powder (no added aluminium)
  • 1 tsp (3g) baking soda (aluminium free)
  • 2 tsp (2g) ground sweet paprika
  • ½ tsp (3g) sea salt
  • For topping: leaves of 2 fresh rosemary sprigs and a small handful of pepitas (pumpkin seeds)

Method

  1. Preheat oven to 180*C and line a full sized loaf tin with baking paper. My tin is approximately 29cm x 10.5cm.
  2. Mash the steamed pumpkin until smooth. Set aside to cool (this can also be done the night before to save time later).
  3. Place the rice flour and tapioca starch in a tightly sealed container, and shake vigorously to combine thoroughly.
  4. In a large bowl, combine the flours, LSA, baking powder, baking soda, paprika, psyllium and salt.
  5. In a separate bowl, combine the beaten eggs, melted coconut oil, chives and maple syrup. Add to the dry mixture.
  6. Weigh 230g (1 cup) of mashed pumpkin and gently fold it through until well combined.
  7. Crumble most of the feta into chunks (reserving some for the topping), and fold through the dough very gently, taking care not to over-mix as you’ll break the feta up too much. The loaf will be best if it has chunky pops of feta throughout it!
  8. Spoon the batter evenly into the prepared loaf tin and use the back of the spoon to smooth the top. Top with remaining chunks of feta, rosemary, and pepitas. Press the feta and pepitas into the dough very lightly with your fingertips to ensure they stick.
  9. Place on the middle oven rack and bake for 45 mins to one hour, or until a skewer inserted into the middle comes out semi-dry (damp crumbs are what you want, but no wet batter). I like to check on the loaf at the 45 minute mark and go from there. Cooking times may vary depending on your oven and loaf tin. If the toppings start to burn at any point, simply cover with some aluminium foil.
  10. Remove from oven and allow to sit for half an hour before removing from the tin and placing on a wire rack to cool completely. Store in an airtight container in the fridge for up to four days (after three days it will start to dry out and will be better toasted), or slice it up and freeze for up to one month.

Info for the irritable:

  • Although LSA contains high amounts of galacto-oligosaccharides (GOS) when consumed in very large amounts, the FODMAP contribution from LSA in this recipe is considered to be very low when no more than two slices are consumed in a sitting
  • Psyllium is usually beneficial for people with fructose malabsorption and IBS, however due to its soluble fibre content it might not be great for everyone. If you’re unsure, leave it out and remove 1tbs of coconut oil. You may need to increase the cooking time since psyllium absorbs a lot of moisture.

Other notes

  • To make this recipe grain free, you could try substituting the brown rice flour for buckwheat flour (it’s technically a seed not a grain), although I cannot vouch for this as I haven’t tried it yet. If you do or do not have success with this variation, I’d love to hear from you in the comments below!

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

Photo: Bangin' banana bread

Bangin’ Banana Bread (low FODMAP, fructose friendly, gluten free, grain free)

Hey YOU!
If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax

Photo: Bangin' banana bread

Photo: Bangin' banana bread

If one of your most nostalgic and all-time favourite snacks isn’t banana bread, then who are you?

I wish I could say that I was an active child and that playing a plethora of sports was part of my afternoon routine as a primary schooler, but the truth is that I was never fond of anything that involved physically moving for the sake of it. All I wanted to do was write stories, read books and teenage magazines (the latter of which I was at least seven years too young for and would secretly buy despite my Mum’s efforts to shield me from sealed sections), listen to my Discman (So Fresh FTW), and attend Spy Club meetings and missions with Mitch, my Top Secret Agent partner, neighbour, and childhood bestie.

But before any of the above, my afternoon snack ritual took place. I’d barge through the front door at 3:45pm, throw four slices of Brumby’s banana bread in the toaster before I’d even put my bag down, then smother them with so much butter and honey that it would all run down my chin and forearms as I took each bite. Portion control wasn’t one of my strong suits as a prepubescent.

I calmed down on the banana bread front as I got a bit older and realised that banana “bread” is technically cake (AKA a treat) and not something I should be eating daily, let alone a quarter of a loaf in one sitting. But my love for this perfectly sugary, buttery, banana-ry American classic remains.

Photo: Bangin' banana bread Photo: Bangin' banana bread

My healthified banana bread might not taste exactly like the sugar laden and mega fluffy (thanks to all the refined flour) one we grew up with, but I can confidently –or borderline smugly– say that it’s still pretty good. Being gluten and grain free, low in FODMAPs, fructose friendly and relatively low in sugar, I love knowing that I can eat it errrrrrry day of the week. It’s also high in fibre, healthy fats, complete proteins, a range of vitamins and minerals, and anti-inflammatory properties that your gut, body and brain will thank you for.

Photo: Bangin' banana bread

 

Bangin’ Banana Bread (low FODMAP, fructose friendly, gluten free, grain free)

Makes 12-15 slices

FODMAP friendly serving size: one slice

Ingredients:

  • 2 cups mashed (450g) overripe banana (approx. 4 medium bananas – see FODMAP notes below), plus one medium firm banana cut lengthways, for topping
  • 3 large organic free range eggs (approx 65g each), lightly beaten
  • ¼ cup (50g) coconut oil, melted
  • 4 tbs (70g) pure maple syrup
  • 1 tbs (17g) pure vanilla extract
  • 120g tapioca starch
  • 95g buckwheat flour (brown rice flour would work too)
  • ½ cup (30g) unsweetened shredded coconut (halve this amount if you want the coconut to be less pronounced)
  • ¾ cup (80g) pecans, roughly chopped, plus extra for topping
  • ½ cup (50g) almond meal (see FODMAP notes below)
  • 4 tbs (40g) chia seeds
  • 1 tsp (3g) baking powder (no aluminium added)
  • 2 tsp (6g) baking soda (aluminium free)
  • 2 tsp (6g) ground cinnamon
  • ¼ tsp (1g) ground cardamom
  • 2 generous pinches Himalayan sea salt

Method:

  1. Preheat oven to 160*C and line a loaf tin with baking paper. My tin is approximately 29cm x 10.5cm.
  2. In one bowl, combine the mashed banana, beaten eggs, coconut oil, vanilla extract and maple syrup.
  3. In another bowl, combine the buckwheat flour, tapioca starch, shredded coconut, chia seeds, almond meal, spices and salt. Create a well in the middle of the flour mixture and pour the banana mixture into it. Gently fold until just fully combined. Be very careful not to over mix.
  4. Pour the batter evenly into the prepared loaf tin. Top with halved banana, pecans, and a little drizzle of maple syrup. Place on the middle oven rack and bake for 55 minutes to one hour and 15 minutes, or until a skewer inserted into the middle comes out with slightly damp crumbs on it (don’t wait until the skewer comes out completely dry because the loaf will be too dry once it cools). I took mine out at the one hour mark because I like my banana bread to be on the moister side, but if you want it a little drier, leave it in for longer. Cooking times will vary depending on your oven and loaf tin. If the top begins to brown too much while cooking, cover with some foil.
  5. Remove from the oven and allow to stand in the tin for 10 minutes before transferring to a wire rack. Store in an airtight container in the fridge for up to five days, or slice it up and freeze for up to one month.
  6. Serve fresh on its own, or toasted with organic salted butter, nut butter, or fresh berries. For something a little more indulgent, serve toasted with organic butter, a drizzle of maple syrup and a sprinkle of dark choc chips.

Info for the irritable

  • Although overripe bananas contain excess fructose, half a medium ripe banana (approx. 56g) is considered safe. When this loaf is divided into at least 12 slices, each slice contains less than 47g of banana (37g if you don’t use the banana on top), and is thus considered low in fructose.
  • Both the polyol content from the coconut (in the form of sorbitol), and the galacto-oligosaccharides (GOS) in the almond meal, are considered to be very low and safe when only one slice is consumed in a single sitting.

Other notes

  • Can’t find buckwheat flour at your local store? You can use buckwheat grouts instead! Simply process them on high speed for one minute or until a fine flour is formed
  • I love to add dark choc chips to this recipe if I’m entertaining or taking it to a bring-a-plate night

Photo: Bangin' banana bread