3 ingredient dairy-free ice-cream

3 INGREDIENTS | VEGAN | GLUTEN-FREE | DAIRY-FREE | NUT-FREE | CHILD FRIENDLY | NO ADDED CANE SUGAR | LOW FRUCTOSE

I made this “nice-cream” or vegan ice-cream or whatever you choose to call it because I have been getting mighty bored of the whinging of “Whats for afternoon teeeeeeea?” the whole walk home from school! You could add any supplements you enjoy to pimp the nutrient content.

250g frozen mixed berries

150g coconut yoghurt

100g coconut water

Blend until you reach desired consistency – I use the Thermomix on speed 5 for about 20 seconds

Enjoy immediately or pour into a reusable glass container & pop in the freezer

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Best low-fructose bliss ball recipes

Most bliss balls are crammed with fructose in the form of dates, or added sweeteners. It’s time to step outside the box & try some of the awesome low-fructose recipes out there – choc full of nuts, cacao, seeds, coconut oil, & sweetened with nut butters, cinnamon, vanilla or a touch of low-fructose sweeteners including rice malt syrup or stevia.

IQS Choc-Cashew bliss balls

IQS Fruit-free bliss balls

Lilian Dikmans Peppermint bliss balls

The Nourished Psychologist fruit-free bliss balls

Honest to Goodness bliss balls can be made nut-free. I would personally also omit the goji berries to make them lower in fructose.

Jessica Sepel’s sugar-free protein balls – these contain a little stevia, which is a good substitute for sugar as it is low in fructose.

Everyday Simple Health bliss balls – contain no added sweetener. Once you have been sugar-free for a while, you will find some of the most simple ingredients actually taste quite sweet – like cinnamon.

I always save the best til last – this is my favourite bliss ball recipe, I’ve personally made it & can’t wait to make it again – Teresa Cutter AKA The Healthy Chef’s raw cashew & vanilla lamington bites

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Indulgent sugar-free chocolate

45g cacao butter
45g coconut butter
45g tahini
1/2 tbspn chia seeds
4 tbspns cacao
1.5 tbspns rice malt syrup

METHOD
1. Melt together cacao butter, coconut butter & tahini on a low heat. If it starts bubbling at all, remove from heat immediately.
2. Stir in cacao well.
3. Remove from heat & immediately stir in the rice malt syrup. TASTE! Sweeten if required.
4. Pour into your preferred container – I usually use a silicone loaf mould (then crack it up into pieces) or a silicone muffin mould. Alternatively line a baking tray or loaf tin with baking paper. You can even use a Tupperware container lined with baking paper if desperate!
5. Put straight into the freezer. Depending on what size & shape mould/s you’ve used, it could take upwards of an hour to freeze. I am one of those annoying people who checks after 20-30 minutes & seriously enjoys when the centre is not quite solid 🙂

ANZAC cookies | vegan

I love the tradition of baking ANZAC cookies. Today was a matter of what I had in the pantry to make a new version. They got a big thumbs up from my sons so I am thinking they would also be a good treat for school lunchboxes.

INGREDIENTS 

1 1/4 cups oats (I recommend organic)

1/2 cup quinoa flakes

1 tablespoon chia seeds

1 tablespoon shredded coconut 

2 1/2 tbspns coconut oil, melted

3 tbspns rice malt syrup (I use Pureharvest)

1/2 tspn vanilla powder (I recommend Heilala)

METHOD

1. Stir together all ingredients in a mixing bowl.

2. If the mixture isn’t coming together easily, put it in the fridge for 15 minutes. In the meantime, turn the oven to 160 degrees.

3. The mixture is quite sticky – form into 8 cookies. Cook for 15 minutes. They start to turn a little brown on the outside when cooked. 

4. When you remove them from the oven, let them cool entirely before removing them from the baking sheet. 

banana berry smoothie bowl

There’s something indulgent but delicious about having a smoothie bowl for breakfast. I absolutely love this combination & could have a variation of it most days for breakfast, lunch or dinner.

INGREDIENTS
2 bananas
1 cup frozen organic berries (berries tend to be highly sprayed crops so I recommend buying organic where possible)
2 tablespoons chia seeds, soaked in 1/4 cup water for 5 minutes
1/4 cup coconut oil
2 tablespoons cacao (cacao is the raw, unprocessed version of cocoa so contains many more nutrients)
OPTIONAL: 1 tspn cinnamon powder, 1 tspn vanilla powder, flaked almonds to top

METHOD
1. Turn the stove onto low – in a small pan, mix the cacao & coconut oil
2. Once chia seeds have formed a gel, tip bananas, berries & chia seeds into the blender, along with vanilla & cinnamon if you are using it. I use an Omniblend which is great for smoothies. Blend until well combined. I like mine thick but if you prefer it more of a ‘drinkable’ texture, add a little water / coconut water / coconut milk / almond milk.
3. Pour banana berry mixture into a bowl
4. Slowly pour the cacao mix on top – it should set almost immediately into a crunchy ice-magic like sauce
5. EAT!

 

Kids banana & carrots muffins

I am constantly on the look out for healthy recipes to fill the lunchboxes of my sons. Seeing as they have a combined 25 years (EEK!) of school remaining, it would surely be of benefit to find something easy that they enjoy, & can be popped in the lunchbox.

GLUTEN-FREE, DAIRY-FREE, NUT-FREE, SUGAR-FREE

INGREDIENTS
2 carrots
2 bananas
1 cup brown rice flour (I bought mine from Naked foods in Bondi Junction)
3 organic eggs
2 tbspns coconut oil
1.5 teaspoons vanilla powder (I use Heilala brand)
1 teaspoon cinnamon (more if you prefer)
1 tspn bicarb

METHOD
*Pre-heat the oven to 180 degrees celsius
1. Throw carrots, bananas, vanilla & cinnamon in the blender until smooth
2. Pour carrot/banana mix into a mixing bowl.
3. In a separate small bowl, give the eggs a light whisk with a fork for about 10-20 seconds.
4. Pour eggs into carrot/banana mix, then add rice flour & bicarb.
5. Pour into muffin moulds & put in the oven for 25 minutes. They will not brown like muffins containing dairy/gluten, so just pop your finger on top & see if you get any bounce back. Leave a bit longer if required.

I kept them in the fridge & they were fine for Monday to Friday